MON WOD

Post time to comments Log results online (Beyond the Whiteboard)

30 Squat Clean and Jerk 70kg(45kg)

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

SUN REST

SAT WOD

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 10kg(6kg)
10 Toes To Bar
10 SDLHP 50kg(35kg)

FRI WOD

Ten for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

THURS WOD

Complete as many rounds as possible 20 minutes of:
10 Squat snatch 42.5kg(30kg)
10 Ring dips
10 Knees to elbows

WED WOD

5 Rounds For Time
Squat Clean Thruster 60kg(40kg)
Run 150mtrs

TUES WOD

Seven rounds for time of:
10 Wallball shots, 10kg(6kg) ball
10 Pull-ups

MON WOD

Frellen

21,15,9 Reps for time

Deadlift 100kg(80kg)
Pullups

SUN REST

Burpee Challange, Sadly this has now come to an end :-( or maybe not so sad ?.
On the 17/7/2010 we started with 1 Burpee then an increase of 1 Burpee per day. The rules $20.00 Buy in, Last Man or woman(Young Lady) standing takes all the cash. On thursday Tara and Dave Cut a Deal( Pictured Below ),they were the last 2 standing. Stop and half the cash each. This was Day 106 I am not even going to try to add this up. So guys and girls that started its time to pay up bring your cash in so we can pay the guys there money. See you Monday.

SAT WOD

For Time
Run 400 Mtrs
21 Hang Power Snatch 42.5kg(30kg)
21 Burpees
Run 400 Mtrs
15 Hang Power Snatch 42.5kg(30kg)
15 Burpees
Run 400 Mtrs
9 Hang Power Snatch 42.5kg(30kg)

FRI WOD

Thruster 1-1-1-1-1-1-1 reps

THURS WOD

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

WED WOD

"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

TUES WOD

CrossFit Total

Back Squat 1 Rep
Press 1 Rep
Deadlift 1 Rep

Novice 5 reps

Mon WOD

Three rounds for time of:
Hang power cleans, 15 reps 60kg(40kg)
15 Burpees

SUN REST

Front Squat 1,1,1,1,1,1,1

FRI WOD

"Tabata This!"

Tabata SDLHP 20kg(15kg)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

THURS WOD

Deadlift 1,1,1,1,1,1,1

WED WOD

10,9,8,7,6,5,4,3,2,1 Reps for time

Thruster 60kg(45kg)
Pullups

TUES WOD

Press 3,3,1,1,1

Then 40,35,20 Reps
KTE
KBS 32kg(24kg)

MON WOD

BACK SQUAT 2,2,2,2,2,2,2

SUN REST

SAT WOD

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

FRI WOD

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

THURS WOD

"Jack"

Complete as many rounds as possible in 20 minutes of:
52.5kg(35kg)Push press, 10 reps
10 KB Swings, 24kg(16kg)
10 Box jumps, 24 inch box

WED WOD

Ten rounds for time of:
60kg(40kg) Deadlift, 15 reps
15 push-ups

TUES WOD

"Cindy"
20min AMRAP
5 Pullups
10 Pushups
15 Squats

or
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

MON WOD

"Fight Gone Bad!"

5 Rounds
Wall-ball, 10kg(6kg)
Sumo deadlift high-pull,35kg(25kg)
Box Jump, 20" box (Reps)
Push-press, 35kg(25kg)
Shuttle Runs 15mtrs
Rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep,and shuttle runs.

SUN REST

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings,32kg(24kg)
30 Sit-ups
20 Hang squat cleans, 30kg(20kg)
25 Goodmornings 20kg 15kg
30 Wall ball shots, 10kg(6kg)
30 Rope Pullups