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Wednesday 31.7.13

7/31/2013

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Welcome back Josh T  , Gordon, & Jared WOD

50 Pull-ups > 50 DUs > 25 OHS (50/35k) > 250mtr Row

...3 rounds for time

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Tuesday 30.7.13

7/30/2013

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Welcome Cruz & Rati ..a toughy to start on! & way to go Erin: thats your legs sticking up  got dem HSPUs sorted!

WOD: "Six minute Break-ya!"

1 Back-Squat > 5 Air-Squat= 1rep ...6min AMRAP

1 Rope-climb (4mtr) > 1 fan Push-up= 1rep ...6min AMRAP

Jump the Line: (8 boxes + burpie between each)= 1rep ...6min AMRAP   (Mainstream: + 3 HSPU)

..1min break between each 6min stretch

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Monday 29.7.13

7/29/2013

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Farewell Claudi: hope you have a great time living in the bay.  See you in summer! :)

WOD

#1: "ANNIE'  50-40-30-0-10: DU's > Sit-ups ...for time (compare 14.5.13)

#2: "COE"  10 Thruster (43/30k) > 10 Ring Push-ups ...10 rounds for time

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Sunday 28.7.13

7/28/2013

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WOD games: outdoor

60mtr Tyre-Pull > 60mtr Tyre-Push (2 team members on each then swap & repeat)

120mtr Kamakazi Burpies > 60mtr Hopping > 500mtr run(all team members complete both)

2 x 60mtr OH Person-carry

...for time

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Friday 26.7.13

7/26/2013

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WOD: Deck of Death

In groups of 2 or 3.  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×200m run for each card.

Spades – Ground to Overhead 50/35kg
Clubs – Toes to Bar
Hearts – 1 x 200m Run
Diamonds – Wall Balls

Jokers – 25 Burpees

J,Q,K = 10 reps.

Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck.

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Thursday 25.7.13

7/25/2013

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WOD

10 Snatch (60/40k) > 12 Paralette: pushup-shoot-dip > 14 Box-jump (75cm) ...25min AMRAP

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OB WOD

10 Push-press > 15 Ring push-ups > 20 Box-jumps ...25min AMRAP

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Wednesday 24.7.13

7/24/2013

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WOD: "MARY"

5 HSPU > 10 Pistols > 15 Pull-ups  ...20min AMRAP

then: 1 RM Dead-Lift

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Dead-lifting before day-break. Nice lifting this morning; Kirsty, Surekha, Mike & Chris.

Special mention to Mike; only around 2months CrossFitting & showing awesome power to weight ratio, & holding immaculate form, pushing it to 145kg WITHOUT letting form slide. Music to my eyes & a great example to all. Nice one Mike

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Tuesday 23.7.13

7/23/2013

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WOD

8 KB Clean (dual) > 25 mtr Carry > 8 KB Push-press > 25mtr Carry > 50 DUs

AMRAP: 30min

........................

OB WOD

10 SDHP > 12 Ring Push-ups > 100mtr Farmers-walk > 200mtr Run  ...4/5 rounds for time
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Monday 22.7.13

7/22/2013

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Big thanks to Currie for the mint job on our new custom-made BB racks WOD: "Hammer"

5 Power Cleans(61/43K) > 10 Front Squats(61/43k) > 5 Jerks(61/43k) > 20 Pull-ups

...5 timed rounds; 90 seconds rest between each
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Sunday 21.7.13

7/21/2013

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Big welcome to Ron & Diane, welcome back Josh, Sam & Darcy

WOD games

#1: Triplet WOD:  30 plate pick-up & press > 50mtr Jump-chain > 30 Ring-row ..for time

(complete all reps in teams of three. Take turns on single reps; only one person working @ any given time)

#2: Individual WOD:  10 KBS > 20 Wall-ball > 100mtr plate Waiters-walk > 20 HR Push-ups ..AMRAP: 25min

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Dylan recruits "Big Red" ..Then some of us tackled WOD #3: shifting two massive stumps out of Dylan & Stace's back yard: with guessed weight of each of around 300kg we were confident CrossFit man-power would see the job done! HA HA ...turns out that figure was more than a little out ...more likely double original estimation. Dylan & Wayne see stars after 1st collective attempt  ..& wisely decide to use brain power & a car instead. Job done!!  ..nice work guys
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  • Home
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    • OUR TEAM
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  • KIDS & TEENS
  • eight week SUMMER SHRED