Saturday 28th November, 2009

Kabul, Afghanistan. (Photo courtesy of crossfit.com)

WOD:
25 ring dips
Run 400m
30 DB thrusters
Run 'cafe to cafe' hill
30 DB thrusters
Run 400m
25 ring dips

Friday 27th November, 2009

Beach WOD:
5 x (5 KB Snatch Left/5 KB Snatch Right)
Run 300m (Soft sand)
4 x (5 KB Snatch Left/5 KB Snatch Right)
Run 300m
3 x (5 KB Snatch Left/5 KB Snatch Right)
Run 300m
2 x (5 KB Snatch Left/5 KB Snatch Right)
Run 300m
1 x (5 KB Snatch Left/5 KB Snatch Right)
Run 300m

(300m run can be subbed with 150m swim.)

Thursday 26th November 2009

WOD
AMRAP 20 minutes:
10 Push Press (40kg)
15 KB swings (24kg)

Wednesday 25th November

WOD
3 rounds for time:
Run 800m
21 Dumbbell Hang squat cleans (2 x 15kg)
15 Pull ups

(Compare to 14th October)

Tuesday 24th November, 2009

CrossFit Penrith will be holding "The Top Dog" Games Day on the 6th of December 2009. Register here.


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

REST

Then 100 Ring push ups for time

Monday 23rd November, 2009

WOD:
Deadlift: 3-3-3-3
Press: 3-3-3-3

Compare to 19th October

Saturday 21 November, 2009

WOD:

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
(for time)

Friday 20th November 2009

WOD
5 rounds:
1 minute box jump
1 minute dumbbell push press (2x15kg/7kg)
1 minute SDHP (Kettlebell 24/16kg)
1 minute rest

Score total reps for each round.

Compare to 9th October 2009

Thursday 19th November, 2009

Beach WOD:
4 x 600m soft sand runs. All out efforts - Each for time.
Rest 4 minutes between attempts.

Wednesday 18 November, 2009

Tamaryn Venter from CrossFit New Zealand competing at the CrossFit Games.


WOD
5 rounds:
Max reps pull ups
Rest 1 minute
Max reps ring dips
Rest 3 minutes

Tuesday 18 November, 2009

WOD
'Kalsu' (Courtesy of CrossFit Football)
On the minute:
Complete 5 burpees and perform max rep 135 lbs (60kg) thrusters on the minute. (Scale loads accordingly)
The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

WOD (compare to 12th October 2009)
5 sets - Rest 3 minutes between each set:
1 power clean
3 front squats
2 push jerks

Post loads used to comments.

Chris Saliba of Coastal CrossFit (Sunshine Coast) knocks out a very impressive 50 burpees in 1:53!


Saturday WOD:
7 rounds for time
20 sandbag throws over handrail
20 towel grip body rows
200m hill run (down and up)

Friday 13 November, 2009

Beach WOD. Perform each of the following:

A:
10-9-8-7-6-5-4-3-2-1 reps of
DB Front squats (2 x 15kg)
Push ups
(For time)

Rest 3 minutes

B:
5 minutes for max reps DB Push press (2 x 12.5kg)

Rest 3 minutes

C:
AMRAP 5 minutes
10 Sit ups
20 Flutter kicks

Thursday 12th November, 2009

WOD:
Run 1600m
50 box jumps - 50 KB swing
35 box jumps - 35 KB swing
20 box jumps - 20 KB swing
Run 1600m

Wednesday 11th November, 2009

WOD:
5 rounds:
15 Burpees
Run 400m
15 Pull ups

Tuesday 10th November, 2009

Image Courtesy of CrossFit.com

WOD
3 minutes Wall Ball
3 minutes 10m Shuttles
3 minutes DB Clean & Jerk (2 x 15kg DBs)
Rest 2 minutes

2 minutes Wall Ball
2 minutes 10m Shuttles
2 minutes DB Clean & Jerk (2 x 15kg DBs)
Rest 1 minutes

1 minutes Wall Ball
1 minutes 10m Shuttles
1 minutes DB Clean & Jerk (2 x 15kg DBs)

Max reps on each. Record totals for each of the 3 exercises for each round.

Monday, 9th November, 2009

Collected training video from Catalyst Athletics


Monday WOD
4 rounds:
25 pull ups
20 burpees


Reminder that there will be no Saturday session on this weekend, Saturday 7th November, and no Monday session on Monday 9th of November. Bodyweight-only WODs will get posted on these days.

Saturday 7th November, 2009

One of my favourite CrossFit videos filmed at the old CrossFit HQ.

Saturday WOD.
Run 4 x 800 metres.
Time each effort. Resting 4 between attempts. Post times to comments.

Reminder that there will be no Saturday session on this weekend, Saturday 7th November, and no Monday session on Monday 9th of November. Bodyweight-only WODs will get posted on these days.

Friday 6th November, 2009

Beach WOD
6 rounds:
1 minute air squats
1 minute flutter kicks
1 minute 10m shuttles
1 minute rest

Score total reps for each round.
(TIP: Go for broke on the flutter kicks as this exercise will allow the highest number of reps)

Reminder that there will be no Saturday session on this weekend, Saturday 7th November, and no Monday session on Monday 9th of November. Bodyweight-only WODs will get posted on these days.

Thursday 5 November, 2009

REST DAY
Or Rushcutters Bay WOD
AMRAP 20 Minutes:
7 Ring Dips
15 KB Swings
Run 200m


Reminder that there will be no Saturday session on this weekend, Saturday 7th November, and no Monday session on Monday 9th of November. Bodyweight-only WODs will get posted on these days.

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

Tuesday 3 November, 2009

WOD:
5 rounds for time:
21 DB thrusters (12.5kg/7kg)
Run 400m

Monday, 2 November, 2009

Jolie Gentry Deadlift at the CrossFit Games

WOD
Deadlift 3-3-3-3-3

Saturday 31 October, 2009

Dover Heights WOD:
100 DB hang squat cleans
- Penalty for every time dumbbells touch the ground is 5 x stairs.

Record time, total sets taken and reps performed each set.