There is an online team CrossFit competition – http://thewodchampionships.com/ which looks like it could be a bit of fun in and around Regionals competition, the teams need to be made up of 2 guys and 2 girls (and entries close in 2 days) so if anyone is keen, either throw their name up on the [...]
Archive for April, 2012
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WOD 28/4/12 _regional flavour
Posted by admin on April 29th, 2012
With the first of the CrossFit Games Regionals on this weekend, thought it might be nice to give everyone a taste of the action on a Saturday morning…
Workout
2012 Regionals Team Workout 4
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Running Program Cancelled Sunday
Posted by admin on April 28th, 2012
Sorry for the late notice but the running program will not be on tommorrow as scheduled as Michael is unavailable. I’ll do my best to let everyone know but if you read this and can think of someone that was planning to attend could you please let them know
WOD 27/4/12 _snatch
Posted by admin on April 26th, 2012
If handstands get too easy..
Workout
Hang Snatch
Spend 20mins working up to a heavy single
Snatch Grip Deadlift
5,5,5
rest
40 / 50 / 75 v-ups
5 pushups for every break
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WOD 26/4/12 _tabata
Posted by admin on April 26th, 2012
getting up a rope…fast
Workout
Back Squat (backing off this week, aiming to start building up again next week)
5,5,5,5
in between sets complete 8-10 strict ring rows
rest
8 x 20/10 battle rope
4min rest
8 x 20/10 rower
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WOD 25/4/12 _ANZAC Day
Posted by admin on April 26th, 2012
It is Anzac Day and there will just be one session at 8am, being Anzac Day we will be completing the first Australian Hero Workout which appeared for the first time last year – Brett Wood.
Workout
5 rounds for time
400m run
10 SDHP (40/30)
10 burpee box jumps
10 thrusters (40/30)
rest 1min between rounds
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WOD 24/4/12 _hang it
Posted by admin on April 24th, 2012
Reminder that tommorrow there is just the one session at 8am due to the ANZAC day public holiday
Workout
Hang Clean
Build to a heavy 3 (10mins)
Push-Jerk
Build to a heavy 3 (10mins)
rest
6mins AMRAP
7 hang squat clean AHAP
14 wall balls
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WOD 23/4/12 _monday
Posted by admin on April 23rd, 2012
First of all a big thank you to all those that came from the gym yesterday and competed (first time or repeat campaigners), those that lent a hand with the many many tasks of the day and extra special thanks to the guys that went above and beyond – Christine on the scoralator 4000, Kev [...]
WOD 21/4/12 _preWars
Posted by admin on April 23rd, 2012
It is Fit Wars tommorrow but for things are still on as normal at the gym today, 3 for 1 special on the workout front this morning…
Workout
4min AMRAP
4 hang clean
8 pullups
16 double unders
rest 4mins
8mins AMRAP
8 hang clean
16 pullups
24 double unders
rest 4min
12min AMRAP
12 hang clean
24 pullups
36 double unders
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WOD 20/4/12 _KBFest
Posted by admin on April 20th, 2012
2 x 48kg KB Clean and Jerk
Class still on as normal tommorrow morning at 9:30am even with Fit Wars on Sunday (btw get down and get amongst it!)
Workout
3 rounds – Partner VS
400m run
AMAP Double KB Clean and Jerk
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