Tuesday 16th March, 2010

Playing With Ring Pushups (Nicole) [wmv][mov]


WOD:
40 Ring push ups - 40 Jack knife sit ups
25 Burpees
30 Ring push ups - 30 Jack knife sit ups
25 Burpees
20 Ring push ups - 20 Jack knife sit ups
25 Burpees
10 Ring push ups - 10 Jack knife sit ups
25 Burpees


Finisher:
50 Ring Rows
100 Abmat sit ups
Run Waratah Street Hill

Monday 15th March, 2010

WOD
Hang Power Snatch
3-3-3-3-3

Then:
For 15 minutes: at the start of every minute do 10 push ups - then do as many kettlebell swings as possible for the remainder of the minute.

Score total kettlebell swings performed across the 15 rounds.

Saturday, 13th March, 2010

Rob Downton from CrossFit Norwest


WOD
For time:
50 pull ups
50 push ups
Run 800m
100 squats
Run 400m
100 squats
Run 800m
50 push ups
50 pull ups

Friday 12th March, 2010

Beach WOD
7 rounds:
20 KB swing (24kg)
10 burpees
Run 200m

Thursday 11th March, 2010

WOD:
4 rounds:
15 DB hang power cleans (2 x 15kg)
15 DB push press
Run 800m

(Compare to...)

Wednesday 10th March, 2010

WOD:
5 rounds for time:
40m Overhead lunge walk (One dumbbell 12.5kg/7kg)
30 Push ups
40 sit ups

(Compare to 4/11/2009)

Tuesday, 9th March 2010

CrossFit Games QLD sectionals held at CrossFit Brisbane. Wrap up from Matt Swift. (Click Here)



WOD:
Perform 10 Thrusters every minute for 10 minutes. (40kg)

Rest 5 minutes.

Then:
2 x Run 800m each for time. (Rest 5 minutes between attempts)

Monday 8th March, 2010

WOD
Deadlift: 5-5-5
Push Press: 5-5-5


Rest.
Then perform 3 x rounds:
Complete as many burpees as possible in 1 minute. (Rest 2 minutes between rounds)

Saturday 6th March, 2010

WOD
"Lite - Fight Gone Bad"
5 rounds for total reps each round. 1 round comprises of:

• 1 minute wall ball (20lb)
• 1 minute sumo deadlift high pull (24kg Kettlebell)
• 1 minute dumbbell push press (2 x 15kg)

1 minute rest between rounds.

Friday, 5th March, 2010

WOD
40 Push ups - 40 KB Swings - Run 400m
30 Push ups - 30 KB Swings - Run 400m
20 Push ups - 20 KB Swings - Run 400m
10 Push ups - 10 KB Swings - Run 400m

Thursday 4th March, 2010

WOD:
5 rounds for time:
Lunge walk 40m
25 Jack kife sit ups
350m hill run (175m up/175m down)

(Compare to 24th Nov 2009)

Wednesday 3rd March, 2010

WOD 3 rounds for time
Run 400m
15 pull ups
20 DB split jerks (2 x 15kg)
50 sit ups

(Compare to 16/12/09. Despite different order)