Friday 29th April 2011

The Foodee Project


WOD
For time
Run 10 sets stairs
50 push ups - 50 Abmat sit ups
Run 8 sets stairs
40 push ups - 40 Abmat sit ups
Run 6 sets stairs
30 push ups - 30 Abmat sit ups
Run 4 sets stairs
20 push ups - 20 Abmat sit ups
Run 2 sets stairs
10 push ups - 10 Abmat sit ups

Wednesday 28th April 2011

WOD
3 rounds for time:
Run 400m
15 ring dips
50 double unders (or 150 singles)

Rest 3-5 minutes then
Max rep DB push press in 3 minutes (2 x 15kg)
Immediately followed by 35 pull ups for time

Wednesday 27th April 2011

WOD
5 rounds, each for time:
10 dumbbell hang power snatch
10 dumbbell hang squat clean
10 dumbbell split jerks (alternate legs)

(Rest 3 minutes between rounds. Post loads used and times)

Tuesday 26th April 2011

The Iron - By Henry Rollins

WOD
"Filthy 50's"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 22nd April 2011

WOD
'Upside down Nicole'
AMRAP 20 minutes:
Max rep pull ups
Run 400m

Thursday 21st April 2011

WOD
7 rounds for time
Run 200m
7 clean & jerk (40kg)
12 burpees

Wednesday 20th April 2011

WOD
4 rounds for time:
10 power snatch (40kg)
20 hand release push ups
Run 2 flights of stairs (Dover Heights)

Tuesday 19th April 2011

WOD
'Kelly'
5 rounds for time:
Run 400 meters
30 box jump (24 inch box)
30 Wall ball shots (20 pound ball)

Friday 18th April 2011

WOD
Deadlift 5-5-5-5-5
(After each set do a max rep set of ring push ups)

Finisher
In 3 minutes do 30 burpees then max rep kettlebell swings in remaining time)

Friday 15th April 2011

WOD
5 rounds for time
15 pull ups
Run 400m
15 burpees

Thursday 14th April 2011

WOD
Complete for time:
3 rounds: 10 pull ups - 25 box jumps
Run 1200m
3 rounds: 10 ring dips - 25 kettlebell swings

Wednesday 13th April 2011

WOD
A.
4 x max rep pull ups (Use 1 size smaller band if applicable)

B.
At the start of every minute do 7 chest to deck push ups and 7 air squats. Then in the remainder of the minute do max rep kettlebell swings. Continue in this fashion until 100 KB swings are done. Record time taken and weight of KB used.

C.
3 rounds, each for time:
10 x 10m shuttle runs, then immediately run 200m.
(Rest 2 minutes between rounds.)

Tuesday 12th April 2011

WOD
5 rounds for time:
Run 400m
15 thrusters (40kg)
20 Jack knife sit ups


FINISHER
40 x plate overhead lunge walk steps (10kg/5kg)

Monday 11th April 2011

WOD
Press 3-3-3-3-3

4 rounds for time:
5 heavy deadlifts
Run 400m

(Record load used and time taken)

Saturday 9th April 2011

WOD
South Coogee stairs session:
5 sets of stairs for time (Each set is 210 steps)

Friday 8th April 2011

**REMINDER THAT TOMORROW'S SESSION IS AT SOUTH COOGEE STAIRS (Blenheim Park)

WOD
Perform each of the following for time:

A. 75 Wall ball (20lb)

B. 50 Pull ups

C. 50 Dumbbell hang power snatch

D. 100 Abmat sit ups

Thursday 7th April 2011

WOD
For time:
Run 800m
5 toes through rings
15 hand release push ups (Hands must come off the ground at the bottom of each rep)
Run 600m
15 toes through rings
30 hand release push ups
Run 400m
25 toes through rings
45 hand release push ups

Finisher:
Waratah Street Farmers walk hill sprint (Up and down carrying 2 x dumbbells. Men: 2x15kg or Women: 2 x 7kg )
Then immediately run the same hill sprint without the dumbbells

Wednesday 6th April 2011

WOD
Complete 3 full rounds of the following:
Max rep 'ground to overhead' in 2 minutes (40kg or scale appropriately)
(Rest 2 minutes)
Max rep pull ups in 2 minutes
(Rest 2 minutes)

Record loads for each exercise.

Tuesday 5th April 2011

Mikko Salo workout at Reebok CrossFit One - video [wmv] [mov]


WOD
A.
4 rounds for time
Run 400m
50 squats


B.
2 minutes - 1.5 minutes - 1 minute rounds of:
Jump rope (Singles or doubles)
Dumbell push press (2 x 15kg)

This is straight through with no rest breaks. Record reps from each station

Monday 4th April

Meat Musings: Are Cold Cuts Primal? - Mark's Daily Apple


WOD
Thruster: 5-5-5-3-3-3 reps
After each set perform a set of max rep ring push ups

Finisher
Max kettlebell swings in 2 minutes. (24kg)

Saturday 2nd April 2011

WOD
For time:
Perform 10 Sumo deadlift high pulls (24kg) at the start of each minute then max burpees in the remainder of each minute until 75 burpees are reached
Then run cafe hill

Friday 1st April 2011

WOD
For time:
Run 800m
20 push ups - 1 sit up
19 push ups - 2 sit ups
18 push ups - 3 sit ups
...
...
...
1 push ups - 20 sit ups
Run 800m

Thursday 31st March 2011

Image courtesy of the CrossFit Journal


WOD
A.
5 rounds for time
Run 200m
10 pull ups

B.
AMRAP 10 minutes
4 HSPU
8 box jumps
12 KB swings

Wednesday 30th March 2011

WOD
4 rounds of 1 minute at each station:
Wall ball (20lb)
SDHP (24kg)
DB push press (2x15kg)
Lateral hurdle jump
(1 minute rest between stations)