31st December, 2009

WOD:
AMRAP 10 minutes
5 strict pull ups
15 chest to deck push ups (Each rep must go from chest touching the ground to full elbow extension/lockout)

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Please note that CrossFit Bondi will not be operating until 12th January 2010. During this time daily WODs (mainly bodyweight only) will still be posted.

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Tuesday, 29th December, 2009

WOD:
50-35-20 reps of:
32kg Kettlebell swings
Ring Dips

(This post was edited 10:46am 29/12/09)

Monday 28 December, 2009

WOD
3 rounds:
7 Handstand push ups
21 Box jumps (60cm)
Run 400m

Saturday 26th December, 2009

WOD:
"Karen"
150 Wall Balls for time (20lb ball)

Thursday 24th December 2009

Ring dip preview video. Subscribe to the CrossFit Journal for full video.

WOD
AMRAP 20 Minutes:
8 Ring Row
10 DB push press
15 Sit ups
Run 100m

Wednesday 23rd December, 2009

Private Benjamin Ranaudo, was killed in Afghanistan on July 18th by a IED. Ben trained with CrossFit North Queensland before being deployed. He was "B1" on the score board because he started training with CFNQ at the same time as another Ben. Today we do this workout in his honour. Our deepest thoughts are with his family as Ben did not make it home for Christmas.

WOD
"B1"
3 Rounds for time:
400m Run
21 Kettlebell swings (24kg)
15 Knees to Elbows
9 Ring Dips

Tuesday 22nd December, 2009

Kalsu, pete 5th Dec 09 from CrossFit Newcastle on Vimeo.

An inspiring video of Pete Maxwell of CrossFit Newcastle taking on the dreaded 'Kalsu' WOD from CrossFit Football.


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

(Compare to November 3rd)

Monday, 21 December, 2009

WOD:
Deadlift: 5-5-5-5

Rest.

Then complete the following for time:
40 push ups - 20 squats
30 push ups - 40 squats
20 push ups - 60 squats
10 push ups - 80 squats

Saturday 19th December, 2009

WOD
Max rep pull ups in 4 minutes
Max rep strict press in 4 minutes (2 x 15kg Dumbbells)
Max rep pull ups in 4 minutes
Max rep push press in 4 minutes (2 x 15kg Dumbbells)
Max rep pull ups in 4 minutes
Max rep thrusters in 4 minutes (2 x 15kg Dumbbells)

Score total reps from each 4 minute interval.

Beach WOD
4 rounds:
35 push ups
25 KB Swings (24kg)
700m soft sand run

Thursday, 17th December, 2009

WOD
5 rounds:
21 Push ups
15 Jumping pull ups
9 Burpees

Wednesday 16th December, 2009

Image courtesy of CrossFit .com

WOD:
3 rounds:
15 Pull ups
20 DB Split Jerks (2 x 15kg)
50 Sit ups
Run 400m


Good vid link:
Dumbell Split Lifts wmv / mov

Tuesday 15th December, 2009

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

Monday 14th December, 2009

WOD:
5 sets
1 Power clean
5 Front squats
1 Push jerk

(Rest 3-5 minutes between sets)

Saturday 12th December, 2009

WOD
"Fran"
21-15-9 reps of:
Thrusters (40kg)
Pull ups

Friday 11 December, 2009

Beach WOD
AMRAP 30 minutes:
30 KB Swings (24kg)
30 Push ups
Swim 100m
Run 150m (Soft sand)

Thursday 10th December, 2009

Neil mid-burpee at the Top Dog Games.

WOD
10 rounds:
10 Burpees
15 Dumbbell push press (2x15kg)

Wednesday 9th December, 2009

WOD
'Helen'
3 rounds for time:
Run 400m
21 KB Swings (24kg)
12 Pull ups

Tuesday 8th December, 2009

WOD
4 Rounds for time:
Run 400m
50 squats

PWT Powering out the final 50 metres of his 400m run in WOD 1 at Top Dof Games @ CF Penrith.

Sunday saw the Top Dog Games at CrossFit Penrith. The 2 WODs were as follows
WOD 1
5 Rounds
5 Deadlift 120/80kg
10 Burpee
Then
400m run


WOD 2 AMRAP 10min
15 pull ups. Chest to bar (for males) Chin to bar for females
12 Ring Dips
9 KB Swings 32/24kg


WOD 3 (TOP 5 SHOOTOUT)
Females= 1750kg Anyway from ground to overhead
Males= 2500kg Anyway from ground to overhead

A great event with lots of strong performances by all involved. These days are not made possible without a huge amount of planning, organising and co-operation behind the scenes to ensure the event runs smoothly. Each heat started every 15 minutes on the dot! The final event was amazing to witness. A true example of the formula:

Force x Distance / Time = Power. Power being exactly equal to Intensity!

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Monday WOD:

Deadlift - Work up to a heavy triple


Then
10 minute AMRAP:
10 Sumo deadlift high-pull (30kg)
10 Push Jerk (30kg)

Saturday 5th December, 2009

Dudley Page Park WOD:

Complete each of the following:

WOD 1:
Dudley Page Park stairs As many sets as possible in 10 minutes.

WOD 2:
AMRAP 10 minutes
7 ring dips
10 Jack-knife sit ups

Friday 4th December 2009

Beach WOD:
3 Rounds
15 DB Front squat (2 x 15kg)
10 DB Overhead press
Lunge walk 50m
Run 300m

Thursday 3rd December, 2009

WOD:
7 rounds
20 KB Swings (24kg)
Run 300m (150m uphill, 150m downhill)
20 Push ups

Wednesday 2nd December, 2009

WOD:
100 squats - 60 sit ups - 40 pull ups
75 squats - 45 sit ups - 30 pull ups
50 squats - 30 sit ups - 20 pull ups
25 squats - 15 sit ups - 10 pull ups

WOD: (Courtesy of CrossFit Endurance)

Run: 8 min of 100m on 30 sec,
Rest 4 min then,
4 min of 100m sprints on 30sec,
Rest 2 min then,
2 min of 100m sprints on 30 sec.

So basically, do 16 x 100m sprints, each starting every 30 seconds
Rest 4 minutes
8 x 100m sprints, each starting every 30 seconds
Rest 2 minutes
4 x 100m sprints, each starting every 30 seconds

Monday 30th November, 2009

WOD
4 rounds, each for time:
12 Deadlifts (100kg)
20 Ring Push ups
25 KB Swings (24kg)

Rest 4 minutes between rounds