Wednesday 31st July 2011

WOD
10 rounds for time:
10 pull ups
10 ring dips

Tuesday 30th August 2011

"Touchdown for CrossFit" with Matt Chan and Knowshon Moreno, CrossFit Journal preview video [wmv] [mov]

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

(Compare to)

Monday 29th August 2011

WOD
Thruster
10-2-10-2-10-2 reps

Saturday 27th August 2011

WOD
300 push ups for time (Chest to deck)


Finisher
Run the 'Art of Coffee' hill

Friday 26th August 2011

WOD
20 minute AMRAP:
6 dumbbell hang squat cleans (2 x 15kg)
10 KB swings (24kg)
14 abmat sit ups

Thursday 25th August 2011

WOD
5 rounds for time
Run 400m
35 double unders (Or 100 single skips)


FINISHER
3 rounds of Ring row complex
(x 2)

1 minute Dumbbell push press for max reps

Wednesday 24th August 2011

WOD
'Cindy'
AMRAP 20 minutes:
5 pull ups
10 push ups
15 air squats

Tuesday 23rd August 2011

WOD
4 rounds of
In 7 minutes perform:
15 ring dips
20 kettlebell swings (24kg)
Run 400m
Max rep box jumps in remaining time.

Rest 2 minutes between rounds. Your score each round is the number of box jumps performed.

Monday 22nd August 2011

WOD
Push press 3-3-3-3-3
Deadlift 3-3-3-3-3

FINISHER
AMRAP 8 minutes
12 hand release push ups
10 box jumps (20 inch)
8 KB swing (24kg)

WOD
"Lite - Fight Gone Bad"
5 rounds for total reps each round. 1 round comprises of:

• 1 minute wall ball (20lb)
• 1 minute sumo deadlift high pull (24kg Kettlebell)
• 1 minute dumbbell push press (2 x 15kg)

1 minute rest between rounds.

(Compare to)

Thursday 18th August 2011

"Heavy Ass Grace" with Rob Orlando - video [wmv] [mov]

WOD
4 rounds for time:
Run 600m
25 burpees
25 wall ball (20lb)

Wednesday 17th August 2011

"P-bar Man Test" at CrossFit Santa Clara - video [wmv] [mov]

WOD:
A.
Tabata:
KB swings
Push ups
(Alternating)

B.
3 rounds for time
30 air squats
30 double unders
Run 250m

C.
Max rep pull ups in 2 minutes.
Rest 2 minutes
For time: Complete the number of pull ups completed in the the 2 minutes

Tuesday 16th August

WOD
30m Band sprint
Immediately followed by Waratah Street hill sprint
With your partner do 6 each in 'I go - you go" format


FINISHER
2 rounds ring row complex
1 minute of max rep box jumps

Rest 3-4 minutes

3 rounds ring row complex
90 seconds of max rep box jumps

Monday 15th August 2011

WOD
Hang power clean
3 reps per minute for 12 minutes. (Record loads from each set)

Weighted ring dip
5-5-5

Saturday 13th August 2011

WOD
5 rounds for time:
15 sumo deadlift high pull (40kg)
15 thrusters (40kg)


FINISHER
'Annie'
50-40-30-20-10 reps of
Double Unders
Abmat sit ups

WOD
Run 8 x 200m.
Each for time, each effort start every 2 minutes.

Thursday 11th August 2011

WOD
5 rounds for time:
Run 400m
25 push ups
15 power snatch (40kg)

Tuesday 9th August 2011

Photo courtesy of CrossFit.com

WOD
Complete 5 rounds of the following:

AMRAP 3 minutes of:
10 KB swings (24kg)
10 air squats
-After the 3 minutes immediately perform max rep box jumps in 1 minute.

FINISHER
Run 600m for time

Monday 8th August 2011

WOD
Power snatch 2-2-2-2-2
Back squat 5-5-5

Saturday 6th August 2011

WOD
'Grace'
30 clean and jerks for time. 60kg (Scale as needed)

Rest 10 minutes then

AMRAP 7 minutes
7 front squats. 60kg (Bar must come from the ground)
7 bar facing burpees

Friday 5th August 2011

WOD
Warm up: Double under skill practice


3 minutes L-pull ups
3 minutes dumbbell push press (2 x 15kg)
2 minutes L-pull ups
2 minutes dumbbell push press (2 x 15kg)
1 minute L-pull ups
1 minute dumbbell push press (2 x 15kg)

Record reps of each exercise for each round. Aim for quality instead of quantity on the L pull ups.

FINISHER
Partner band sprint (I go/you go format)
20m: 1 each, 2 each and then 3 each

Thursday 4th August 2011

WOD
AMRAP 25 minutes
150m 1-arm farmers walk (24kg kettlebell)
12 pull ups
20 hand release push ups

Wednesday 4th August 2011

WOD
21-18-15-12-9-6-3 reps for time:
Wall Ball (20lb)
Kettlebell swing (24kg)
Abmat sit up

(Compare to)

Tuesday 2nd August 2011

WOD
3 rounds
Run 800m
35 Sumo deadlift high pull (32kg)
150 Double unders (Or 350 single skips)

Monday 1st August 2011

Image courtesy of CrossFit.com

Missed any of the Reebok 2011 CrossFit Games action over the weekend? Check out the archive here.

WOD
Front squat 3-3-3
Shoulder press 3-3-3