Tuesday, 29 March 2011

Tuesday 29th March 2011




WOD
7 rounds for time:
75 single skips
40 squats
7 ring dips

Monday, 28 March 2011

Monday 28th March 2011
















WOD
Front squat 3-3-3
Press 3-3-3
Deadlift 3-3-3

Saturday 26th March 2011



WOD
For time
75 Wall Ball (20lb)
50 SDHP (24kg)
25 Burpees


Finisher:
Max rep dumbbell push press in 3 minutes (2 x 15kg)

Friday, 25 March 2011

Friday 25th March 2011



WOD
Max rep pull ups in 3 minutes

and then immediately do 40-30-20-10 reps for time of
Kettlebell swings
Hand release push ups

Thursday 24th March 2011
















Image courtesy CrossFit.com

WOD

AMRAP 20 minutes
6 L-pull ups
12 push press (30kg)
18 box jumps

Wednesday, 23 March 2011

Wednesday 23 March 2011



WOD
4 rounds, each for time:
35 double unders (10o single skips)
21 deadlifts (60kg/40kg)
30 abmat sit ups

(Rest 4 minutes between rounds)

Tuesday 22nd March 2011

x

WOD
Run 4 x 800m, each for time.

(Rest 3-4 minutes between attempts)

Monday, 21 March 2011

Monday 21st March 2011





















CrossFit Active - Masters Games Day


WOD
5 sets:
4 Hang power clean
2 Push Press

FINISHER
5 rounds for time:
15 push ups
10 jack knife sit ups

Friday 18th March 2011



WOD

A.
AMRAP 7 minutes

Run 400m
then in remaining time
7 SDHP (30kg)
7 Push press (30kg)

B.
AMRAP 7 minutes
7 Toes to bar
15 Abmat sit ups

C.
AMRAP 7 minutes
Lunge walk 20 steps
10 Burpees

Thursday 17th March 2011

WOD

A.
AMRAP 10 minutes
15 wall ball
30 double unders (Or 80 single skips)

B.
AMRAP 10 minutes
15 jumping pull ups
15 push ups
Run 200m

Wednesday, 16 March 2011

Wednesday 16th March 2011



The History of the CrossFit Games by Roadside Entertainment for Reebok - video [wmv] [mov] [HD mov - Download Only]


WOD
"Half Murph"
Run 800m
50 pull ups
100 push ups
150 squats
Run 800m

Tuesday, 15 March 2011

Tuesday 15th March 2011




WOD
5 rounds for time:
30 Kettlebell swings
Run 400m
20 Box jumps

Monday, 14 March 2011

Monday 14th March 2011




WOD
Front squat 5-5-3-3-1-1 reps

Then
3 rounds, each for time:
10 hang power clean & jerk (60kg - scale as needed)
10 ring dips
(Rest 3 minutes between rounds)

Sunday, 13 March 2011

Saturday 12th March 2011

VCA 2010 RACE RUN from changoman on Vimeo.




WOD
For time:
35 ring dips
35 jack knife sit ups
50 hand release push ups
50 lunge walk steps
35 ring rows
35 burpees

Rest 2 minutes

Then max rep 10m shuttles in 3 minutes

Friday, 11 March 2011

Friday 11th March 2011





















2011 CrossFit Games!

WOD
AMRAP 20 minutes
7 thrusters (40kg)
21 jumping pull ups
Run 200m

Thursday 10th March 2011





















2011 CrossFit Games!


WOD
AMRAP 12 minutes:
6 Handstand push ups
20 Box jumps

Rest exactly 2 minutes

3 rounds for time:
Medicine ball hill run (150m up / 150m down)
75 double unders (150 single skips)

Tuesday 8th March 2011




















WOD

For time:
21 burpees
Run 400m
21 knees to elbows

15 burpees
Run 400m
15 knees to elbows

9 burpees
Run 400m
9 knees to elbows

FINISHER
1 min box jumps
1 min push ups
1 min box jumps
1 min push ups
(For total reps)

Monday, 7 March 2011

Monday 7th March 2011

video


WOD
Deadlift 5-5-5

Complete 3 rounds. Record reps from each station.
45 seconds Wall Ball (20lb) - 15 seconds rest
45 seconds hang power snatch (30kg) - 15 seconds rest
45 seconds ring push ups - 15 seconds rest

Saturday 5th march 2011
















WOD
For time:
30 ring dips
Run big hill 'cafe to cafe'
150 double unders (300 single skips)
30 burpees

Friday, 4 March 2011

Friday 4th March 2011




WOD
3 x sets of max rep pull ups (Add weight or use 1 size smaller band)

In 15 minutes:
200m lunge walk
Max rep push ups in remaining time.

Thursday 3rd March 2011




WOD
5 rounds for time:
Run 400m
25 box jumps
25 Kettlebell swings (24kg)

-Rest 2 minutes-

The complete max rep push ups in 3 minutes

Wednesday, 2 March 2011

Wednesday 2nd March 2011












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WOD
For time:
1-arm Farmers walk for 6 flights of stairs
50 sumo deadlift high pulls
50 abmat sit ups

1-arm Farmers walk for 4 flights of stairs
30 sumo deadlift high pulls
30 abmat sit ups

1-arm Farmers walk for 2 flights of stairs
10 sumo deadlift high pulls

Finisher
2 x 2 minutes of max rep jumping pull ups
10 abmat sit ups