Tuesday, March 29, 2011
Monday, March 28, 2011
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, March 25, 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, March 23, 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)
Monday, March 21, 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
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, March 16, 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, March 15, 2011
Monday, March 14, 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, March 13, 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, March 11, 2011
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, March 7, 2011
Monday 7th March 2011
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, March 4, 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, March 2, 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
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