Friday 30th July 2010

WOD
4 rounds for total reps each round:
90 seconds box jumps
60 seconds KB swings (24kg)
30 seconds abmat sit ups

(Rest 2 minutes between rounds)

Thursday 29th July 2010

(Image courtesy of CrossFit.com and CrossFit Oregon)

WOD
5 rounds for time:
15 Dumbbell Power Snatch (2 x 15kgs)
15 Dumbbell Thrusters (2 x 15kgs)

Wednesday 28th July 2010

WOD
4 rounds for time:
Run 400m
30 Wall ball (20lb)
30 Chest to ground push ups

Tuesday 27th July 2010

WOD
AMRAP 20 minutes:
8 L-Pull ups
Run 350m hill (175m up, 175m down)

Monday 26th July 2010

WOD
30 Lou burpees - 50 sit ups
25 Lou burpees - 40 sit ups
20 Lou burpees - 30 sit ups
15 Lou burpees - 20 sit ups
10 Lou burpees - 10 sit ups

(Lou burpees: 2 push ups at the bottom of each burpee)

Saturday 24th July 2010

WOD
5 rounds
Run 2 hills (Dudley Page Park)
50m lunge walk

Friday 23rd July 2010

2010 CrossFit Games Men's WOD #1
Womens Heat 4 - video [wmv] [mov]
Mens Heat 4 - video [wmv] [mov]


WOD
6 rounds for time:
25 Box jumps
25 Bottom position push ups (Hands must come off the ground at the bottom of each push up)
25 Sumo deadlift high pull

Thursday 21st July 2010

WOD:
'Annie'
50-40-30-20 and 10 rep rounds; for time
Double Unders
Sit ups

Then
4 rounds of (8 x 20m) shuttle runs.
Each for time. Rest 2 minutes between rounds

Wednesday 21st July 2010

WOD:
AMRAP 20 minutes
7 Dumbell hang squat clean
7 Dumbell thrusters
7 Dumbell push press

Post weight used and rounds completed

Tuesday 20th July 2010

2010 CrossFit Games Winners - 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women's competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters mens competition, 1st Place: Laurie Carver masters womens competition.

WOD:
25 Ring dips - 50 Abmat sit ups - 100 air squats
20 Ring dips - 50 Abmat sit ups - 75 air squats
15 Ring dips - 50 Abmat sit ups - 50 air squats
10 Ring dips - 50 Abmat sit ups - 25 air squats

(Compare to)

Monday 19th July 2010

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

Saturday 17th July 2010

WOD
Complete the following for time:
100 Double unders
50m Lunge walk
30 Wall Ball shots (20lb)
30 Pull ups
40 Push ups
40 Kettlebell swings (24kg)
Run 800m
40 Kettlebell swings (24kg)
40 Push ups
30 Pull ups
30 Wall ball shots (20lb)
50m Lunge walk
100 Double unders

Friday 16th July 2010

"Training Weaknesses" - video [wmv] [mov] - CrossFit HQ

WOD
Max reps Burpees in 20 minutes

Thursday 15th July 2010

Set up for the CrossFit Games. This weekend!

WOD
7 rounds for time:
15 Dumbell power snatch (2 x 15kg)
25 box jumps

Wednesday 14th July 2010

WOD
"Lite - Fight Gone Bad"
5 rounds for total reps each round. 1 round comprises of:

• 1 minute wall ball (20lb)
• 1 minute sumo deadlift high pull (24kg Kettlebell)
• 1 minute dumbbell push press (2 x 15kg)

(Compare to)

Tuesday 13 July 2010

WOD
AMRAP 25 minutes
6 Burpees
12 Ring push ups
24 Double unders

Monday 12th July 2010

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

(Compare to)

Saturday 10th July 2010

Race-Day Fueling - The CrossFit Journal. (Download PDF file)

WOD
Run 4 x 800m repeats. Each for time
(Rest 4-5 minutes between efforts)

Friday 9th July 2010

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

(Compare to...)

Thursday 8th July 2010

WOD
3 rounds for time:
Run 400m
21 ring dips
30 split jumps

Wednesday 7th July 2010

Pauly setting the trend? Post your thoughts to comments section.


WOD:
3 rounds for time:
Run 400m
20 pull ups
Run 400m
15 toes to bar

Tuesday 6th July 2010

Image courtesy of CrossFit.com

WOD
AMRAP 20 minutes
12 push ups
12 KB swings (24kg)
12 jump squats

Monday 5th July 2010

Congratulations to Remi and Vanessa Mascio on the birth of their son early this morning. Lucas Ilario Mascio.

2010 Games Men's Epic Matchup 5: Peter Egyed and Chris Hogan

WOD
Deadlift 3-3-3-3
Push press 3-3-3-3

Saturday 3rd July 2010

New recruit Dan Morahan has been going strong this week. Here he is mid-way through Helen.



















Meanwhile Pauly has signed himself up for Dry July. Click here to make a donation.


WOD:
'Helen'
3 rounds for time
Run 400m
21 KB Swings
12 pull ups


Finisher:
200m Farmers walk (2 x 24kg KBs)

Friday 2nd July 2010

Another Buddy Lee video worth viewing.

WOD
AMRAP 3 minutes:
4 burpees
8 sumo deadlift high pull (24kg KB)

Perform 5 x 3 minute rounds. Rest 1 minute between rounds

Thursday 1st July 2010

July is double under month. So for the month we will focusing on up-skilling the double under. Every other session will either have skipping/double unders in either the warm up, the WOD or the finisher at the end. Check out the the above video of Buddy Lee for inspiration. Enjoy the month and happy practicing!

WOD
Run 800m - 100 double unders
Run 800m - 75 double unders
Run 800m - 50 double unders
Run 800m - 25 double unders