Thursday 23rd December 2010

WOD
AMRAP 20 minutes
9 L-pull ups
15 sumo deadlift high pull
21 box jumps

Wednesday 22nd December 2010

WOD
5 rounds for time:
15 toes to bar
Lunge walk 50m
20 hand release push ups

Tuesday 21st December 2010

6am WOD

'DUMBBELL KALSU' (Thanks to CrossFit Football for this one!)

On the minute:
Complete 5 burpees and perform max rep thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.


FINISHER
Run 800m x 2 (3-4 minutes rest)

Monday 20th December 2010

WOD
Back Squat 5-5-5-5

Then 3 rounds for time:
200m sandbag run (20kg)
10 deadlifts (100kg)
30 double unders (or 60 singles)

Saturday 18 December 2010

WOD
A.
100 double unders (or 200 single skips
20 KB swings
75 double unders (or 150 singles)
35 KB Swings
50 double unders (or 100 singles)
50 KB swings


B. (From CrossFit Endurance)
Run 16 x 100m sprints, each one starting on 30 seconds
Rest 4 minutes
Run 8 x 100m sprints, each one starting on 30 seconds
Rest 2 minutes
Run 4 x 100m sprints, each one starting on 30 seconds

Friday 17th December 2010

Beach WOD
5 rounds for time:
10 burpees
15 DB thrusters
Run 400m

Thursday 16th December 2010

WOD
4 rounds for time:
Run 800m
15 Ring Dips
30 box jumps

Wednesday 15th December 2010

WOD
(A)
5 rounds for time:
35 sumo deadlift high pulls
20 chest to deck push ups

(B)
3 rounds for time:
20 jumping pull ups
Run 200m

Tuesday 14th December 2010

6am WOD
3 rounds for time
Run 400m
15 L pull ups
20 lateral burpees (Over Abmat)


Evening Beach WOD
AMRAP 20 Minutes
Soft sand run 800m (once only)
15 KB Swings
5 KB front squats left arm
5 KB front squats right arm

Monday 13th December 2010

WOD
Deadlift
3-3-3-3-3-3-3-3-3-3-3-3
(Rest 60 seconds between sets. Record loads from each of the 12 sets.)


Then Complete the following for time:
12 Burpees
8 KB Swings (24kg)
Run Up/Down ladder shuttle (5-10-15-20-15-10-5m)
9 Burpees
12 KB Swings (24kg)
Run Up/Down ladder shuttle
6 Burpees
16 KB Swings (24kg)
Run Up/Down ladder shuttle
3 Burpees
20 KB Swings (24kg)
Run Up/Down ladder shuttle

Saturday 11th December 2010

WOD
4 rounds:
1 minute wall ball (20lb)
1 minute sumo deadlift high pull (24kg)
1 minute dumbbell push press (2 x 15kg)

(Work straight through the 3 station 4 times through. Record reps from each station)

Friday 10th December 2010

Friday Beach WOD
3 rounds for time:
Run 800m
35 kettlebell swings (24kg)
50 sit ups
200 flutter kicks

Thursday 9th December 2010

"Back Squat Insights" with David Millar, Rob Orlando and Dave Lipson - video [wmv] [mov]


6am WOD
6 rounds each for time:
15 Burpees
Run 300m


Evening WOD
AMRAP 25 minutes
15 Box Jumps
L-Sit for 10 seconds (If needed do in mulitple sets to get the 10 seconds)
15 kettlebell swings (24kg)

Wednesday 8th December 2010

The Warrior Dash - Who is in?


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.

(Compare to... 2010 and 2009)

Finisher
Run 2 x 400m, each for time (Rest 3 minutes between each)

Thursday 8th December 2010

Image courtesy CrossFit HQ

Dave Lipson 10 x 2 Deadlifts - video [wmv] [mov]

6am WOD
5 rounds:
15 thrusters (2x15kg)
30 double unders

then AMRAP 10 minutes
7 DB hang power snatch (2x15kg)
10 Box jumps
20 Flutter kicks


Evening Beach WOD
AMRAP 20 minutes
7 DB front squats (2x15kg)
20 hand release push ups
300m soft sand run

Monday 6th December 2010

WOD
Hang Power Clean 3-3-3-3-3

AMRAP 10 minutes
5 Deadlifts @ 120kg (scale as needed)
10 Ring dips
15 Ring row

Saturday 4th December 2010

WOD

A.
AMRAP 12 Minutes:
15 KB Swings (24kg)
12 Wall Ball
9 Chest-to-bar pull ups

B.
3 rounds for time:
75 Double Unders (or 150 single skips)
Run 5 stairs
15 Burpees

Friday 3rd December 2010

CrossFit BodyM


Beach WOD
"Death by Push Press"

With a continuously running clock do one 40kg push press the first minute, two 40kg push presses the second minute, three 40kg push presses the third minute... continuing as long as you are able.

Use as many sets each minute as needed to reach required reps.

(Compare to)

Thursday 2nd December 2010

6am WOD
100 air squats - 50 KB swings
80 air squats - 40 kb swings
60 air squats - 30 KB swings
40 air squats - 20 kb swings
20 air squats - 10 KB swings



Evening Beach WOD
3 rounds for time
30 hand to hand KB swings
40 walking lunge steps