Saturday 27th February, 2010

Faces during 'Helen'

WOD
'Helen'
3 rounds for time
Run 400m
21 Kettlebell swings (24kg)
12 Pull ups


Rest. Then:

For time:
25 Wall Ball (20lb)
25 Burpees
25 Wall ball

Friday 26th February, 2010

Concreting in Africa vid: check the guy at the bottom, looks like a 1-arm kettleful swing to me!

Beach WOD
5 rounds:
30 push ups
20 1-arm overhead sit ups (10 each arm)
Swim 20m (Bodysurf back in)
Run 100m

Thursday 25th February, 2010

CrossFit Games New Zealand/Victoria/Tasmania Sectional

WOD
5 rounds for time:
15 Dumbbell push press
20 Renegade row - 1 push between each rep

Wednesday 24th February, 2010

'Nasty Girls' at CFX

WOD: (Compare to 2/12/2009
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

Tuesday, 23rd February, 2010

WOD:
5 rounds for time
Run 400m
21 Thrusters @ 40kg

(Compare to 22/12/09)

Monday 22nd Feb, 2010

WOD
Complete the following for time:

3 rounds of
5 power cleans (60kg)
10 burpees

Then run 800m

Then another 3 rounds of
5 power cleans (60kg)
10 burpees

Saturday 20th February, 2010

Beijing Olympian Super Heavyweight Damon Kelly does Crossfit Grace in 1.56


WOD
Run 20 sets stairs (20 steps per set)
30 ring dips
30 toes to bar
Run 15 sets stairs
20 ring dips
20 toes to bar
Run 10 sets stairs
10 ring dips
10 toes to bar

Friday 19th February, 2010

Paul Warren-Tape will be making his Executive 'White Collar' Boxing debut next month. We wish him good luck and to enjoy the experience.


Friday Beach WODs

WOD 1:
Push up ladder
1st minute: 3 push ups
2nd ninute: 6 push ups
3rd minute: 9 push ups
4th minute: 12 push ups
5th minute: 15 push ups
...
... (Continuing as high as you can go, adding 3 push ups every minute)


WOD 2:
120 Kettlebell swings for time. Every time the KB is put down, run 300m. (No resting with the kettlebell in a dead hang. You are either swining or running)

Thursday 18th February, 2010

WOD:
AMRAP 3 minutes:
3 Burpees
5 Push press (40kg)
7 AbMat sit ups

After the 3 minutes, rest for 1 minute. Repeat a further 4 times and record rounds completed from each 3 minute interval

Wednesday, 17 February, 2010

WOD:
3 Rounds
Run 800m
21 DB Hang squat cleans (2 x 15kg DB's)
15 pull ups

Tuesday 16th February, 2010

I've been having internet issues throughout the week so here are the WODs from Tues - Fri

Tuesday WOD:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Monday 15 February, 2010

WOD:
21 Deadlifts - 50 Ring push ups
18 Deadlifts - 40 Ring push ups
15 Deadlifts - 30 Ring push ups
12 Deadlifts - 20 Ring push ups
9 Deadlifts - 10 Ring push ups

Deadlifts are @ 120kg. Scale down to 100, 80 or 60kg as needed

Saturday 13th February, 2010

WOD:
40 wall ball
40 push ups
100m 1-arm overhead lunge walk (15kg DB)
Run 5 sets stairs (20 steps each set)
80 sit ups
40 DB push press (2 x 15kg DB's)
Run 10 sets stairs
40 burpees
40 squats

Friday 12 February, 2010

Beach WOD
3 rounds for time:
Run 800m
35 SDHP (24kg Kettlebell)
15 Burpees

Thursday 11th February, 2010

2010 CrossFit Games.

WOD
AMRAP 20 minutes
15 Push press (40kg)
20 Kettlebell swings (24kg)

Wednesday, 10 February, 2010

PWT, Drew and Gus gettin some. Woollahra Colleagues Rugby Club - Off season.

Bondi 10's Rugby Tournament this weekend!


WOD:
AMRAP 20 minutes:
10 Pull ups
10 Burpees

Tuesday 9th February, 2010

CrossFit San Francisco Plays With Overhead Strength. wmv / mov


Diet fad from the Stone Age smh.com.au


WOD
5 rounds for time
20 Front squats (60kg)
30 Push ups

Mondy 8th February, 2010

WOD:
Back Squat
3-3-3-3-3


3 rounds:
15 Thrusters (40kg)
15 KB Swing (24kg)

Saturday, 6th February, 2010

Great training compilation of a Swiss Shot putter. How many movements can you identify in this movie that we use in CrossFit?


WOD:
"Nicole"
AMRAP 20 Minutes
Run 400m
Max rep pull ups

Record total rounds and pull up reps from each round.

Friday 5th February, 2010

Aerobic exercise 'a waste of time' news.com.au


WOD
20 push ups - 1 kettlebell swing (24kg)
19 push ups - 2 kettlebell swings
18 push ups - 3 kettebell swings
...
...
...
1 push up - 20 kettlebell swings

Thursday 4 February, 2010

WOD:
Run 4 x 400m repeats.
All out efforts. Rest 3-4 minutes between attempts

Tuesday 2nd February, 2010

WOD
"Death by Push Press"

With a continuously running clock do one 40kg push press the first minute, two 40kg push presses the second minute, three 40kg push presses the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Monday 1 February, 2010

Scott & Becca (from CrossFit Eaton), Laurie & James after a Sunday WOD in Queens Park.


WOD:
Deadlift:
3-3-3

Then 'Grace':
30 Clean & Jerks for time (@60kg)