Monday 1st November

The November Challenge: 'Your Daily 100'
For the month of November our challenge is as follows. Each day we are going to do 100 reps of any exercise. Anything at all. Its your choice. Each day can be a different focus ranging from bodyweight exercises to dynamic stretches. eg day 1 might be 100 pull ups, day 2 might be 100 trunk rolls, day 3 might be 100 PVC pipe overhead squats, Day 4 might be 100 hindu push ups. I challenge you to see how diverse you can be in your selection over the next 30 days. Work on any weaknesses that you have and improve on anything you are already proficient in.
By the end of November not only should we all aim to have improved on basic exercises like pull ups, push ups, squats etc but to also be more mobile and flexible. I recommend including plenty of extra mobility and flexibility into Your Daily 100.
So as well as your normal group classes that you attend, try to allow yourself 10 or so minutes everyday to rep out Your Daily 100. 10 Minutes - that's all! Coming up with an excuse not to do Your Daily 100 would actually take longer!
The whole idea of this is to MOVE. Keep your body tuned and ready. Inactivity is a bitch! Don't let her into your life!

WOD
Front squats 3-3-3-3-3

Finisher
30 deadlifts (80kg)
30 wall ball (20lb)
200m sandbag run

Saturday 30th October 2010

WOD
Run 4 x 400m repeats.
Each for time. Rest 3-4 minutes between attempts.

Friday 29th October 2010

Beach WOD:
20-1 Push ups
1-20 KB Swings

Thursday 28th October 2010

Another 8 1/2 minutes of goodness from Kelly Starrett's Mobility WOD

Playing On The Rings at GSX Athletics - video [wmv] [mov]

Beach session tonight. 6:45pm @ Bondi Beach.

6am WOD
4 rounds for time:
20 pull ups
Run 400m

AMRAP 12 minutes
30 double unders
10 toes to bar


Evening Beach WOD
Tabata swings
4 x 1 min off:1 min off kb snatch
250m beach sprint x 2

Wednesday 27th October 2010

"Rope Climb - Russian Wrap" with Kim and Adrian Bozman video [wmv] [mov]

WOD
50 DB push press (2 x 15kg)
Run 800m
35 DB push press
Run 800m
20 DB push press
Run 800m

Finisher
10 hurdle jumps
15 pull ups
10 hurdle jumps

(Rest 3 - 4 minutes. Repeat.)

Tuesday 26th October 2010

EVENING CLASSES ARE HERE!
Starting tonight there will be evening classes on Tuesdays and Thursdays at Bondi Beach. These will either be on the beach or grass so always bring training shoes and a towel as well. Check the blog each Tuesday and Thursday or email crossfitbondi@gmail.com for more info.

Tonight will be on the Soft Sand.


6am WOD
AMRAP 20 minutes:
4 L-Pull ups
8 KB Swings (32kg)
12 Box jumps

Monday 25th October 2010

EVENING CLASSES ARE HERE!
Starting from this coming Tuesday there will be evening classes on Tuesdays and Thursdays at Bondi Beach. These will either be on the beach or grass so always bring training shoes and a towel as well. Check the blog each Tuesday and Thursday or email crossfitbondi@gmail.com for more info.

WOD
5 rounds, 1 minute each:
Hand release push ups
Abmat sit ups
Air squats

(Record reps from each exercise. Rest 1 minute between rounds)

Saturday 23rd October

EVENING CLASSES ARE HERE!
Starting from this coming Tuesday there will be evening classes on Tuesdays and Thursdays at Bondi Beach. These will either be on the beach or grass so always bring training shoes and a towel as well. Check the blog each Tuesday and Thursday or email crossfitbondi@gmail.com for more info.

WOD
Run 400m
40 KB snatch each arm (24kg)
Run 400m
40 KB push press each arm
Run 400m
40 KB swing each arm

(Partition as needed untilk 40 are reached on each arm for all exercises. Scale KB/DB as required)

Friday 22nd December 2010

BEACH WOD
Run 300m carrying a 24kg kettlebell
50 kettlebell Swings (24kg)
30 Sit up Burpees
Run 800m
30 Sit up Burpees
50 kettlebell Swings (24kg)
Run 300m carrying a 24kg kettlebell


Finisher
Tabata push up intervals until 75 push ups are reached

Thursday 21st October 2010

What were you doing when you were 18?


WOD
5 rounds for time:
Run 400m
15 DB power snatch (2 x 15kg)
15 ring push ups


Finisher
4 rounds of burpees
30 secs on / 30 secs off
For max reps

Wednesday 20th October 2010

So Who is in for the Mud Run?

WOD
Tabata squats for total reps
Rest 1 minute
Max reps of 10m shuttle runs in 4 minutes
Rest 1 minute
Tabata squats for total reps

Tuesday 19th October 2010

"Double Fran" with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]

WOD 'Push Press Kelly'
5 rounds for time:
Run 400m
30 box jumps
30 push press (30kg)

Monday 18th October 2010

WOD
Deadlift 5-5-5

3 rounds for time
15 Hang power clean (60kg)
15 Burpees

Saturday 16th October 2010

Interview with Coach Mike Burgener at the CrossFit/USAW Weightlifting Open by Again Faster Equipment - video [wmv] [mov]

WOD
1 minute max rep DB thrusters (2 x 15kg)
1 minute active rest. In this minute do 7 pull ups
Continue until 100 thrusters are done. Record total time taken.

Finisher:
In the first minute do 2 burpees, in the second minute do 4 burpees, in the third minute do 6 burpees... continue in this pattern until you can no longer complete the required burpees in the 1 minute period.

Friday 15th October 2010

WOD
For time:
2km soft sand run
150 kettlebell swings (24kg)

Finisher:
100m soft sand farmers walk for time (2 x 24kg kettlebells)

Thursday 14th October 2010

WOD
AMRAP 15 minutes
Run 200m
12 ring push ups
15 Box Jumps


'Half Annie'
25-20-15-10-5 reps for time
Double under
Abmat sit ups

Wednesday 13th October 2010

Please note that CrossFit Bondi group classes will be returning on Thursday 14th of October. In my abscence, try the posted WOD and add your results to the comments section.

WOD
For time:
15 strict pull ups
30 toes to bar
45 kipping pull ups

Tuesday 12th October 2010

Please note that CrossFit Bondi group classes will be returning on Thursday 14th of October. In my abscence, try the posted WOD and add your results to the comments section.

WOD
AMRAP 12 minutes
10 Sumo Deadlift High Pull (40kg)
8 Front Squats (40kg)
6 Ring dips


No equipment? Keep it simple and try the below:
200 Push ups for time (At the bottom of each push up hands must release from the ground)

Monday 11th October 2010

Please note that CrossFit Bondi group classes will be returning on Thursday 14th of October. In my abscence, try the posted WOD and add your results to the comments section.

WOD
12 Muscle-ups
21 Deadlifts (100kg)
9 Muscle-ups
15 Deadlifts
6 Muscle-ups
9 Deadlifts

(Sub for muscle ups: 4 pull ups + 4 ring dips)



No Equipment? Try below
Starter:
Max rep strict pull ups in 5 minutes

Main (For time):
Run 30 x 10m shuttles
30 box jumps
Run 20 x 10m shuttles
20 box jumps
Run 10 x 10m shuttles
10 box jumps

Finisher:
Max rep toes-to-bar in 5 minutes

Saturday 9th October 2010

Please note that CrossFit Bondi group classes will be returning on Thursday 14th of October. In my abscence, try the posted WOD and add your results to the comments section.

WOD
AMRAP 8 minutes
12 pull ups
12 sandbag power cleans 40kg (clean sandbag to alternate shoulders)

Rest 2 minutes

AMRAP 8 minutes
30 Double unders
15 chest to deck push ups


No equipment? Try this one
For 12 minutes, every minute do
7 Burpees
Sprint 100m

Friday 8th October 2010

Please note that CrossFit Bondi group classes will be returning on Thursday 14th of October. In my abscence, try the posted WOD and add your results to the comments section.

WOD
4 Rounds for time:
18 Deadlifts (100kg)
Run 200m (Or row 250m)
18 Ring Dips
Run 200m (Or row 250m)


No Equipment? Try the bodyweight only version:

4 Rounds for time:
30 Box Jumps
Run 200m
30 Bottom position push ups (Hands must release from the ground at the bottom of each rep
Run 200m

Thursday 7th October 2010

Please note that CrossFit Bondi group classes will be returning on Thursday 14th of October. In my abscence, try the posted WOD and post your results to comments section.

WOD
3 rounds for time
25 back squats (80kg)
25 power cleans (40kg)


No equipment? Then try the the bodyweight only WOD
(Head to your local park that has a set of pull up bars)

For time:
21-18-15-12-9 reps of
Pull ups
Toes to bar
Burpees

http://barbellsforboobs.com/
Stay tuned for more info on this. We will be doing a Fundraiser WOD in late October.


WOD
Deadlift technique

For time
21-15-9 reps of:
Overhead squat
Ring push ups

Saturday 2nd October 2010

WOD
30 pull ups
50m lunge walk
100 KB snatch (24kg)
200 double unders (or 500 singles)
100 sit ups
50 KB swings (24kg)

Friday 1st October 2010

WOD
Tabata these:
Push ups
- (rest 30 seconds)
Box jumps
- (rest 30 seconds)
Push press (2 x 15kg DBs)
- (rest 30 seconds)
Burpees

(Record total reps from each exercise

Thursday 30th September 2010

WOD
5 rounds:
12 DB power snatch (2x15kg)
12 Thrusters (2x15kg)
24 Ring rows

Wednesday 29th September 2010

WOD
A
150 kettlebell swings for time

B
5 rounds
40 sit ups
30m lunge walk
12 pull ups