Tuesday 18th May, 2010

Reminder
There will be no group classes until Monday 31st of May while I have surgery/recovery. During this time I will post WODs (Both bodyweight only and some that will require equipment)

Here is your first installment (Bodyweight only):

Run 800m
100 squats
50 push ups
Run 800m
50 push ups
100 squats
Run 800m

Saturday 15th May 2010

Korean tourists joined in for some renegade rows

WOD
75 push ups
100 dumbbell hang squat cleans (2 x 15kg DBs. Every time DBs touch the ground, do 5 sets of stairs.)
75 Push ups

Friday 14th May 2010

WOD:
5 rounds:
20 front squats (50kg)
20 jack knife sit ups
Run 400m

Thursday 13th May 2010

WOD
20 Ring dips
30 box jumps
40 sit ups
50 push ups
Run 900m
50 push ups
40 sit ups
30 box jumps
20 ring dips

Wednesday 12th May 2010

WOD
As many rounds as possible in 20 minutes:
50 Double unders (150 single jumps)
15 Burpees
Run 200m


Finisher:
50 pull ups (Not timed)

Tuesday 11th May

Mick Shaw of CFX
Mick was the driving force behind the CrossFit Games - Australian Regional Qualifier. He spent tireless hours in the lead up to the event arranging venues, organising logistics, getting sponsors on board, designing workouts and arranging heats. The event in itself was a huge success and I don't think anyone will argue when I say that Mick really is the glue the CrossFit community in Australia.


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

(Compare to)

Monday 10th May 2010

Two of the 6am regulars, Paris and Nicky.


WOD
Deadlift 3-3-3-3
Thruster 3-3-3-3


Finisher
AMRAP 5 minutes
7 SDHP (30kg)
7 Push press (30kg)

Friday 7th May 2010

Remi repping out his thrusters on a very arctic morning at Bondi!

Games Workouts announced!


Beach WOD
5 rounds for time:
300m soft sand run
21 thrusters (2 x 15kg DB's)
12 push up + renegade row

Thursday 6th May 2010

Movement Standards for the CrossFit Games Australasian Qualifiers
http://games2010.crossfit.com/blog/2010/05/australasian-event-standards/
wmv / mov

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

Wednesday 5th May 2010

WOD
For time:
21 Handstand push ups - 9 Pull ups
18 Handstand push ups - 12 Pull ups
15 Handstand push ups - 15 Pull ups
12 Handstand push ups - 18 Pull ups



Finisher
3 minutes jump rope - 3 minutes abmat sit ups
2 minutes jump rope - 2 minutes abmat sit ups
1 minute jump rope - 1 minute abmat sit ups

Tuesday 4th May, 2010

How to Regain and Maintain Hip Mobility - Mark's Daily Apple


WOD
7 rounds for time:
10 L-Pull ups
25 Box jumps

Monday 3rd May 2010

WOD
Back squat 3-3-3-3-3
Power clean 3-3-3-3-3

Saturday 1st May, 2010

WOD
'Eva'
5 rounds for time:
Run 800m
30 KB Swings (32kg)
30 pull ups