WED WOD 31/8/2011

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5


Compare to 5/7/2011

BLOOD AND RIPPS

Ok Guys and Girls, Lets get gory! So we have all seen this happen in the gym its inevitable that at some stage of your training that you will have a blister pop or scrape your shins on a bar. The shed is getting busier and now and we are doubling up on the bars during the WODS. If you are a bleeder you need to put pair of long socks in your gym bag. If there is someone in the gym you want to share your DNA with it needs to be done outside of the gym. So if we are doing a WOD and you think your going to bleed put your socks on and or tape up. I'm not having a go at anyone in particular here, its just the last thing you want to hear two thirds the way towards smashing your time on a benchmark WOD is "Blood Bin". That means you'll have to stop. Also the tape is expensive. I do not provide it you have to get your own. Or steel someone else's when they aren't looking..... the poor sole who leaves it behind (I would take it home otherwise its fair game). If you have any questions on how to tape up grab me only to happy to help.

TUES WOD 30/8/2011

20 Min AMRAP
3 Muscle Ups
10 Burpees
15 KBS
Run 400 Mtrs

MON WOD 29/8/2011

For Time
Run 800mtrs
30 Power Snatch 60kg(40kg)
Run 800 mtrs

SUNDAY REST DAY 28/8/2011

Click on the picture to register!


On a side note there is a Documentary on channel 7 Tonight 6.30pm,The TV show is called "Sunday night" This Sunday its about soldiers who have been in wounded in Afghanistan, and now are walking the Kokoda trail. One of Pats mates is in the documentary he lost both legs while on deployment. Should be highly motivational.

SAT WOD /8/2011

For Time

50,40,30,20,10

Double Unders
Box Jumps 24 Inch(18Inch)
Sit Ups (Abb Mat)

FRI WOD 22/8/2011

AMRAP 15 Minutes

10 DeadLifts 120kg(80kg)
10 Ring Dips
Run 400Mtrs


Skills, Handstand Pushups

THURS WOD 25 /8/2011

Floor Press "Lynne"

Five rounds for max reps of:

Body weight floor press

Pull-ups

Post reps for both exercises in all rounds.

WED WOD 24/8/2011

21 OH Lunges 20kg(10kg)
21 Burpee
21 KBS 24kg(16kg)
18 OH Lunges 20kg(10kg)
18 Burpee
18 KBS 24kg(16kg)
15 OH Lunges 20kg(10kg)
15 Burpee
15 KBS 24kg(16kg)
12 OH Lunges 20kg(10kg)
12 Burpee
12 KBS 24kg(16kg)
9 OH Lunges 20kg(10kg)
9 Burpee
9 KBS 24kg(16kg)

TUES WOD 23/8/2011

Back Squat 3,3,3,3,3,3,3

Double Unders 10 Mins Max Reps

MON WOD 22/8/2011

Reps For Time
10,9,8,7,6,5,4,3,2,1
Hang Clean 60kg(40kg)
Chest to bar pull ups

SUNDAY REST DAY 21/8/2011

SAT WOD 19/8/2011

FRI WOD 19/8/2011

Split Jerk 5,53,3,1,1,1

Finisher Tabata Pushups

THURS WOD 18/8/2011

5 Rnds Max HSPU

Rest then

10 Rnds for time
10 SDLHP 42.5kg(30kg)
10 Box Jumps 30 Inch(24Inch)

WED WOD 17/8/2011

"Nicole"
20 Min AMRAP
Run 400 Mtrs
Max Rep Pullups

Your Score, Number of pullups per round
Compare to 11/4/2011

TUES WOD 16/8/2011

Back Squat 5-5-5-5-5


Finisher Max Double Unders 10 Mins

MON WOD 15/8/2011

Weighted Pullups 3,3,3,3,3,3,3

Rest Then:

150 Burpees For Time

Body to full extension, feet must leave the ground each rep, arms fully extended overhead. Fun times!

SUN REST DAY 14/8/2011

"Lunch time BBQ" at the end of Warragah PDE Yaroomba.
The small park at the end of the street there is a BBQ next to the beach. Bring something to eat and drink, there is no WOD just a casual get together outside of the box. Hope to see you all there!

SAT WOD 13/8/2011

Surprise Workout, Come down and see whats up!

FRI WOD 12/8/2011

Power Snatch 5,5,3,3,1,1,1

Finisher

3 Min AMRAP

Power Snatch 30kg(20kg)

BBQ SUNDAY 14/8/2011

Its warming up now and Sundays looking good, so we are having a gathering.
12 on Sunday at the end of Warragah PDE Yaroomba.
The small park at the end of the street there is a BBQ next to the beach. Bring something to eat and drink, there is no WOD just a casual get together outside of the box. Hope to see you all there!

THURS WOD 11/8/2011

150 Double Unders
30 Thrusters 60kg(40kg)
Run 800 Mtrs

WED WOD 10/8/2011

In 10 Minutes get as far through this rep scheme as possible
3,6,9,12,15,18,21.....Reps of

DeadLift 80kg(60kg)
Burpees
Box Jumps 24Inch(18Inch)

TUES WOD 9/8/2011

"The Toddler"

Max Reps

20 Min AMRAP
1 Min Clean& Jerk 60kg(40kg)
1 Min Rest

Compare to last Time 22 April 2010

MON WOD 8/8/2011

Push Press 5,5,3,3,1,1,1

Rest Then
Run 200mtrs
21 Push Press 60kg(40kg)
Run 200mtrs
15Push Press 60kg(40kg)
Run 200Mtrs
9 Push Press 60kg(40kg)

SUN REST DAY 7/8/2011

HISTORY OF THE CROSSFIT GAMES.

Click on the picture for a larger view give a great indication of the growth of CrossFit.

CrossFit Gyms

SAT WOD 6/8/2011

20Min AMRAP

10 Pullups
10 Pushups
10 KBS 24kg(16kg)
10 Double Unders

FRI WOD 5/8/2011

Deadlift 5,5,3,3,1,1,1

Supplementary

Hamstring Leavers 3x10
or Back Extentions

Good Mornings 3x10

10 Mins Max Double Unders

THURS WOD 4/8/2011

Weighted Pullup 3x5

3 Rnds For Time
20 Thruster 42.5kg(30kg)
20 Box Jumps
20 KBS 24kg(16kg)

WED WOD 3/8/2011

"Nancy"

Five rounds for time of:
400 meter run
42.5kg(30kg) Overhead squat, 15 reps

Finisher, 100 Hollow Rocks

TUES WOD 2/8/2011

Starting with 120 Burpee Points
Minus 1 Burpee for every rep of

3 Mins Max Handstand Pushup
2 Mins Max PullUps
1 Min Max Pushups

Eg; if your score is, 21 HSPU 30 Pullups and 15 Pushups you will have to do 54 Burpees to Finish