Tuesday 30th November 2010

6am WOD
15-12-9-6-3 reps
Dumbbell power snatch (2 x 15kg)
Ring Dips

Rest 3 minutes then

10-8-6-4-2 reps
L-Pull ups
Lou Burpees (2 push ups each burpee)
Jack knife sit ups


Evening Beach WOD
4 rounds for time
10 KB Snatch left arm
30m KB farmers walk left arm
10 KB Snatch right arm
30m KB farmers walk right arm

- Rest 3 minutes -

AMRAP 10 minutes
7 KB front squats left arm
7 KB front squats right arm
15 KB swings
10 chest to deck push ups

Monday 29 November 2011

WOD
Thruster 3-3-3-3-3
Weighted push up 5-5-5-5

Saturday 27th November 2011

WOD
Max rep DB thrusters (2 x 15kg) in 3 1/2 minutes

Rest 1 1/2 minutes

Max rep pull ups in 3 1/2 minutes

Rest 1 1/2 minutes

Max rep hand release push ups in 3 1/2 minutes

Rest 1 1/2 minutes

Max rep double unders in 3 1/2 minutes

Friday 26th November 2010

Beach WOD
AMRAP 20 minutes:
10 DB Push Press (2 x 15kg DBs)
15 KB Swings (24kg)


L Sit practice to finish

Thursday 25th November 2010

REMINDER: No beach session this evening.

Mikko Salo does 'Jackie'- video [wmv] [mov]

WOD
15 minute AMRAP:
30 double unders (or 75 singles)
15 ring push ups
20 abmat sit ups

Then
3 rounds:
Run hill (175m up/175m down)
10 L-pull ups
25 box jumps

Wednesday 24th November 2010

WOD:
A.
AMRAP 12 minutes:
Ring Dips
Pull ups
Burpees
(In round 1 do 2 reps of each, in round 2 do 4 reps of each, round 3 do 6 reps and so on... getting as high as you can in 12 minutes continually adding 2 reps per round)

B.
'Annie'
50-40-30-20-10 reps of
Double Unders
Abmat sit ups

C.
7 rounds
Run 3 sets of stairs
10 Hand release push ups

Tuesday 23rd November 2010

"We Got the Science" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

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

(Compare to)

Monday 22nd November 2010

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

Saturday 20th November 2010

WOD
200m dumbbell overhead lunge walk.
(PENALTY: everytime dumbell is not overhead do 10 burpees)
Then run 400m

Friday 19th November 2010

WOD
100 Dumbbell push presses - Run 200m every time DBs go below shoulders.
100 hand release push ups


3 min max rep dumbbell snatch

Thursday 18th November 2010

6am WOD
7 rounds for time:
18 KB swings
15 box jumps
12 ring push ups

Finisher
3 rounds of the following, each for time, rest 3 minutes between attempts:
10 Burpees
10 x 10m shuttles


Evening beach WOD
Run lifegaurd tower (300m)
30 KB swings
15 hand release push ups
Run 3rd ramp (400m)
20 KB swings
30 hand release push ups
Run 2nd ramp (800m)
10 KB swings
45 hand release push ups

Wednesday 17th November 2010

WOD
5 rounds:
Run 400m
15 toes to bar
15 burpees

Tuesday 16th November 2010

WOD
A.
3 rounds for time:
Run 400m
25 pull ups

B.
AMRAP 12 minutes:
25 Double unders
7 Ring dips

Monday 15th November 2010

Steve Irwin Day


Event 18 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

WOD
Hang Power Clean 3-3-3-3
Front Squat 3-3-3-3

Saturday 13th November 2010

WOD
'Karen' 150 Wall Ball shots for time (10ft target, 20lb ball)

Rest exactly 3 minutes then

'Grace' 30 Clean and Jerks for time (60kg)

Friday 12th November 2010

WOD
5 rounds:
12 hang squat clean (2x15kg)
12 push press (2x15kg)
20 hand release push ups

Thursday 11th November 2010

6am WOD
A.
7 rounds
6 burpees
9 ring push ups
12 SDHP (24kg)

B.
Max 10m shuttles in 1 minute
1 minute rest
Max 10m shuttles in 1 minute
40 seconds rest
Max 10m shuttles in 1 minute
20 seconds rest
Max 10m shuttles in 1 minute


Evening Beach WOD
A.
Tabata Kettlebell Swings (for total reps)

B.
100 KB Snatches for time

Wednesday 10 November 2010

"From College Sports to CrossFit: The Making of a Champion" with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]

WOD
'Helen with extras'
100 Double Unders
3 rounds of:
(Run 400m - 21 Kettlebell swings - 12 Pull ups)
100 Double Unders

(For total time)

Tuesday 9th November 2010

WOD
3 rounds:
15 L-pull ups
30 box jumps
Run 400m


Evening beach session
AMRAP 20 minutes
15 KB swings
10 hand release push ups
Run 200m (soft sand)

Monday 8th November 2010

Rich H knocking out his 3rd set of 50 burpees on the Great Wall of China

WOD
Deadlift 3-3-3-3-3
Push press 3-3-3-3-3
Max rep back squats (@75% of BW) in 90 seconds

Friday 5th November 2010

WOD
Beach WOD - rained out.

Solo WOD - 100 Burpees for time.

Thursday 4th November 2010

Image courtesy of CrossFit.com

6am WOD
For time:
40 Dumbbell power snatch (2 x 15kg)
40 Dumbbell thrusters (2 x 15kg)
100 Double unders (or 200 singles)

30 Dumbbell power snatch (2 x 15kg)
30 Dumbbell thrusters (2 x 15kg)
100 Double unders

20 Dumbbell power snatch (2 x 15kg)
20 Dumbbell thrusters (2 x 15kg)
100 Double unders


EVENING BONDI WOD
4 rounds for time:
15 dumbbell Push press (2 x 15kg)
20 KB Swings (24kg)
Run 550m (Around pavilion)

Finisher:
At the start of every minute do 5 chest to deck push ups. For the remainder of the minute perform maximum box jumps. 5 x through, record total box jumps.

Wednesday 3rd November

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)

1 minute rest between rounds.

(Compare to...)

Tuesday 2nd

See anyone familiar in this vid?

"Finding and Developing Your Handstand Push-Up" with Carl Paoli, CrossFit Journal preview video [wmv] [mov]

WOD
5 rounds for time
12 ring dips
15 pull ups
Run 350m