Friday 30th April, 2010

Beach WOD
Soft sand runs, each for time
800m
400m
800m
400m

Thursday 29th April, 2010

WOD
AMRAP 25 minutes:
6 Burpees
9 Ring push ups
15 Abmat sit ups

Wednesday 28th April, 2010

WOD
5 rounds for time:
15 pull ups
20 Wall Ball (20lb)
50m overhead lunge walk (with 15kg Dumbbell)

Tuesday 27th April, 2010

I know we as CrossFit'ers are encouraged to 'Regularly learn and play new sports' but I cannot see this one catching on! A serious case of WTF!
Japanese Sumo wrestlers compete to make babies cry


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


Finisher:
AMRAP 10 minutes:
10 box jumps
10 jack knife sit ups
Run 4 x 10m shuttles

Monday 26th April, 2010

Announcing the 2010 CrossFit Games (mov/wmv)

WOD:
Part 1. Perform 3 Deadlifts every minute for 10 minutes. Record each load.

Part 2. 10 x 100m sprints. Each sprint starting on the minute.

Saturday 24th April, 2010

WOD:
Run 400m
21 Clean & jerk (40kg)
21 Toes to bar
Run 800m
15 Clean & jerk (40kg)
15 Toes to bar
Run 1200m
9 Clean & jerk (40kg)
9 Toes to bar

Friday 23rd April, 2010

A Quick Guide to Bacon - Marks Daily Apple

Beach WOD
3 rounds for time
Run 800m
35 sumo deadlift high pull (24kg Kettlebell)
15 burpees

(Compare to...)

Thursday 22nd April, 2010

Tamaryn Venter from CrossFit New Zealand (Image Courtesy of CrossFit.com)

WOD
5, 10, 15, 20, 15, 10, 5m shuttle runs

Perform 12 shuttle runs in total. The first 3 have 40 seconds rest between each, the next 3 have 30 seconds rest, the next 3 have 20 seconds and the final 3 have 10 seconds rest between each.

Wednesday 21st April, 2010

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.

(Compare to...)

Tuesday 20th April, 2010

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

(Compare to...)

Monday 19th April, 2010

Snack Attack from jasonfigliozzi. on Vimeo.

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

Finisher
30 Abmat sit ups
30 KB swings (24)
Run 200m
15 Abmat sit ups
15 KB swings
Run 200m

Saturday 17th April, 2010

WOD
In teams of 2 perform as many pull ups and as many burpees as possible.
Only one team member can be working at any one time.
Your score is the least number out of the pull ups or the burpees.

Tactics, tactics, tactics...

Friday 16th April, 2010

Bondi Local Fun Raiser. THIS WEEKEND!!!
The Bondi local and business community is holding a fundraiser
for one of its own. Friends and family of a local motor neuron
sufferer are putting on the Bondi Local FunRaiser on April 17th.
There’s great bands like Big Toy, The Shark Alarms and comedian
Gary Bradbury.


Friday Beach WOD:
4 rounds, each for time. Rest ~3 minutes between rounds.
20 KB swings (24kg)
Run 400m (Soft sand)
20 push ups

Thursday 15th April. 2010

CrossFit Delaware Valley. Image courtesy of CrossFit.com.

WOD:
"Push-Pressing Kelly"
5 rounds
Run 400m
40 box jumps
30 DB push press (2 x 15kg)

Wednesday 14th April, 2010

CrossFit Games Australian Regional Qualifier Athlete Profile: Megan Smith


WOD:
Complete each of the following:

1.
'Karen'
150 Wall Ball Shots for time

2.
Run 1600m for time

3.
Max ring dips in 5 minutes

Tuesday 13th April, 2010

"Why do I CrossFit" CrossFit Journal. (mov / wmv)


WOD:
AMRAP 15 minutes
6 x 20m shuttles
5 Lou burpees (2 push ups per burpee)


Then:
50 jack knife sit ups
100 abmat sit ups
150 flutter kicks
(for time)

Monday 12 April, 2010

WOD:
Front squat 3-3-3-3
Hang Power Clean 3-3-3-3


As many reps as possible in 4 minutes:
40kg from ground to overhead. (Power snatch or clean & jerk or BOTH)

Saturday 10th April, 2010

WOD
For time:
50 jumping pull ups
Run 15 stairs (Small set)
30 hurdle jumps
50 abmat sit ups
100m lunge walk
30 burpees
Run 15 stairs
30 DB push press (2x15kg)
30 jack knife sit ups

Friday, 9th April, 2010

Beach WOD:
Complete the following for total time
10 rounds of
15 KB Swings (24kg)
15 push ups
50 flutter kicks

Once 10 rounds are completed, run 1km on soft sand.

Thursday 8th April, 2010

WOD 1.
3 rounds for time:
Run 350m hill (175m up, 175m down)
20 box jumps
30 SDHP (24kg KB)


WOD 2.
AMRAP 12 minutes
8 ring rows
10 push press
12 Abmat sit ups

Wednesday 7th April 2010

James 'OPT' Fitzgerald does Helen. I never get sick of watching this video!


WOD:
"Helen"
3 rounds for time
Run 400m
21 kettlebell swings (24kg)
12 pull ups

(Compare to...)

Tuesday 6th April, 2010

The girls at CFX going hard!

CrossFit Games Australasia Regionals are now less than 5 weeks away!

.........................................................

WOD:
Run 800m
21 thrusters (40kg) - 35 ring push ups
18 thrusters - 30 ring push ups
15 thrusters - 25 ring push ups
12 thrusters - 20 ring push ups
9 thrusters - 15 ring push ups
6 thrusters - 10 ring push ups
3 thrusters - 5 ring push ups