Friday 29th July 2011

WOD
In 16 minutes complete 'Helen' and rest the remaining time:
3 rounds for time:
Run 400m
21 kettlebell swings (24kg)
12 pull ups

Then in 12 minutes complete 2 rounds of Helen and rest remaining time.

Then complete 1 round of Helen.

Record time taken to complete the 3 rounds, the 2 rounds and the 1 round.

Thursday 28th July 2011

WOD
3 rounds, each for time:
Run 800m
(Rest 2 minutes between each)

FINISHER
3 minutes burpees
1 minute rest
1 minutes burpees
1 minute rest
1 minute burpees

Wednesday 27th July 2011

WOD
4 rounds for time
12 ring dips
40 lunge walk steps


EXTRA
2 x 100 double battling rope reps

Tuesday 26th July 2011

WOD
3 rounds for time:
Run 400m
30 KB swings (24kg)
20 knees to elbows

Once finished, rest for exactly 2 minutes, then:

Perform max reps of box jumps in 2 minutes.

(Compare to)

Monday 25th July 2011

WOD
Hang power clean + push jerk
3 - 2 - 2 - 1 - 1

Max rep deadlifts (@ bodyweight) in 3 minutes

Max rep ring push ups in 3 minutes

Saturday 23 July 2011

WOD
3 rounds for time:
Run 2 hills (50m down/50m up)
20 dumbbell hang squat cleans (2 x 15kg)
40 jumping pull ups

Thursday 21st July 2011

WOD
Rained out!

Home WOD:
10 rounds
40 Double unders
15 Ring push ups

No Equipment? Then sub jumping wall touches for the double unders and normal 'chest to ground' push ups for the ring push ups)

Wednesday 20th July 2011

WOD
'Randy'
75 Power snatches for time (35kg)

Tuesday 19th July 2011

"Tabata Swimming" with Chris Michelmore and Brian Nabeta - video [wmv] [mov]

WOD
For time:
Run 400m - 50 box jumps (20 inch)
Run 400m - 40 box jumps
Run 400m - 30 box jumps
Run 400m - 20 box jumps
Run 400m - 10 box jumps

Monday 18th July 2011

WOD
Thrusters
5-5-5-5-5

Saturday 16th July 2011

The Good Shepherd: Ruth Anderson Horrell


WOD
AMRAP 12 minutes
5 Power cleans (70kg)
15 hand release push ups


Finisher
Max rep pull ups in 2 minutes

Friday July 15th 2011

WOD
5 rounds:
Max reps burpees in 1 minute
2 minute rest between rounds

Rest 5 minutes

10 min AMRAP
10 toes to bar
Run 200m

Thursday 14th July 2011

WOD
21-18-15-12-9-6-3- reps for time of
Ring dips
L-Pull ups

Wednesday 13 July 2011

Susie and Adam from Cooee CrossFit working their way through their dumbbell hang power Snatches.


WOD
For time:
Run 600m - 5 rounds of Cindy (1 round of Cindy = 5 pull ups, 10 push ups, 15 squats)
Run 600 - 4 rounds of Cindy
Run 600 - 3 rounds of Cindy

Tuesday 12th July 2011

WOD
AMRAP 20 minutes:
12 hang power snatch (40kg)
15 box jumps
Run 200m

Finisher
2 rounds
8 thrusters (40kg)
2 x 15m band sprint

Monday 11th July 2011

WOD
Deadlift 5-5-5-5-5
Shoulder Press 3-3-3

Post results to Beyond the Whiteboard

Saturday 9th July 2011

WOD
3 rounds for time
Run 350m
15 dumbbell hang squat cleans (2 x 15kg)
20 ring push ups

Rest 5 minutes. Then:

15-12-9 reps for time of
Dumbbell push press (2 x 15kg)
Pull ups