Archive for January, 2010

WOD 30/1/10 – Chips Ahoy

Going to try and keep this as close to possible to how it went down at the 2009 CrossFit Games with a couple of minor modifications.
Workout

15 squat clean (60/40)
30 KTE
30 Box Jumps
15 Muscle Ups (45 ring dips)
15 KB press (e/s) (16/12)
60 double unders
15 thrusters (60/40)
30 pullups (CTB)
30 burpees
5 lengths walking lunges (20/15)

WOD 29/1/10 – Coach Kev

Most of you would be aware if youd been in already this week that I wont be taking tonights class. Kev is taking the reigns tonight – please show him the same courtesy and respect you do me (actually hang on.. .) While Im away for a couple of weeks late Feb/Early March Kev and [...]

WOD 28/1/10 3-4-1

Workout
7mins AMRAP
3 HSPU
6 Box Jumps
9 KTE
Rest
5 rounds
30 double unders
20 situps
Rest
5mins AMAP
5 unbroken pullups
Post rounds and times to comments

Broken Running Angie

Workout
4 rounds for time
25 lunges
25 pushups
25 situps
25 squats
400m run
post time to comments

Power Snatch

More experienced campaigners that have experience with the power snatch are to work from the floor, those less experienced are to work empty bar/broomstick progressions from the hang position.
Workout
Power Snatch
3,3,3,3,3
Snatch Grip Push-Press
3,3,3,3,3
finisher
for time
29 Squat-Clean Thrusters (50/35)
post loads and time to comments

Rob B

Starting Weight -
BF % -
Back Squat – kg     %
Press -   kg    %
Deadlift –  kg      %

Challenge Participants

Sal

Russel
Shaun
Kevin

Paul deB
Tim
Jason
Rob B

Shard
Katie
Janine
Karlis

Col
Jo
Emma

Mat
Welshie
Lloyd

Matty
Ian
Josh

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WOD 25/1/10 – Front Squat // Push-Jerk

Warmup/skills will be playing around with L-pullups and scaled variations – tucked, band etc.  Those that have difficulty with ROM during front squat – spend the rest period between sets stretching.
Workout
Front Squat
5,5,5,5,5
Push-Jerk
3,3,3,3
post loads to comments

Run and Some

Workout
90sec rest between rounds
repeat cycle twice
1.
15 pushups
15 jump squats
200m run
rest
2.
30 box jumps
200m run
rest
3.
20 burpees
200m run
rest
post total time to comments

Foursome

Working in pairs complete the 4 workouts in any order, one person working the other counting reps.
Workout
1.
100 reps from rack position to overhead anyhow (press, push-press, push-jerk) (40/30)
anytime weight comes down from rack position = 5 pullups. Time limit 10mins
2.
3mins max back squat @ bodyweight
3.
3mins max double unders
4.
100 Situps for time (abmat & touching hands [...]