Friday 24/12/10

'Murph'
For Time:
1.6km run
100 pullups
200 pushups
300 squats
1.6km run
(Partion as needed)

Thursday 23/12/10

Strength
Back Squat
3-3-3-3-3 (75% 1RM)
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups.

If you dont receive an email with Holiday WOD's send me a reminder :)

Wednesday 22/12/10

5 rounds for time of:
200 m Run
2 min Rest

Tabata This!
Tabata Row
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.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise as Round Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71

Tuesday 21/12/10

For Loads
Snatch
1-1-1-1-1-1-1

Monday 20/12/10

For loads
Superset strict pullups and ring dips
5 x 5 with 2 min rest
20 min AMRAP of 'Whitten'
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

WOD Demo with Mikko Salo and Graham Holmberg video

Saturday & Sunday 18 & 19/12/10

Closed due to CrossFit Gymnastic Cert in Newcastle

Friday 17/12/10

Partner WOD
2 rounds for time of:
20 Push Presses
10 Pull-ups
200 m Run
(Only 1 partner working at any 1 time)
Partner WOD
3 rounds for time of:
10 Hang Power Cleans
200 m Med Ball Run
(Only 1 partner working at any 1 time)

Thursday 16/12/10

'Filthy Fifty'
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.

Wednesday 15/12/10

5 Rounds for time
10 Deadlift (100/75kg)
400m run

Tuesday 14/12/10

7 Rounds for time
7 Power Clean (40/30kg)
7 Box Jumps (30/24inch)

Monday 13/12/10

For time:
10 Thrusters
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Friday 10/12/10

Running
5 x 200m
(2min rest between rounds)
Partner WOD
'Cindy'
AMRAP in 20mins
5 pullups
10 pushups
15 squats
(Alternate exercises with partner)

Thursday 9/12/10

Strength Deadlift 2-2-2-2-2-2-2-2-2-2 (Appprox 85% 1RM) Met-Con 3 Rounds for time 5 Burpees 10 Ring Dips 15 Dumbell Pushpress 20 Double Unders

Wednesday 8/12/10

AMRAP in 20mins
200m run
9 Overhead Squats (50/30kg)
6 Toes to Bar

Thanks CrossFit FX for the WOD

Tuesday 7/12/10

'Helen'
3 Rounds for time:
400m run
21 kb swings (24/16kg)
12 pullups

Hand Care
It has come to my attention that some people are unfortunately getting some rips while working on kipping pullups. This is a natural progression as when you first start working on kipping pullups you will be pulling extra hard on the bar. As you strength increases and skill level increases this will be reduced and there will be alot less chance of getting any rips. You may have seen some of people with tape on there hands, and this is solely for that reason. The tape acts as a another layer of skin and is great for protecting the hand and palm during pullups.

Check out this link to CrossFit Virtuosity with some great info on how to tape your hand and general hand care!
Any problems just ask me as ive been through it all as you can see by the attached pic :)

Monday 6/12/10

CrossFit Total
Max effort Back Squat
Max effort Shoulder Press
Max effort Deadlift

Warror Dash

On Saturday the 12th of February, 2011 at Peats Ridge on the Central Coast, the inaugural Warrior Dash will be held over a 5km course on the nations most demanding and unique terrain. The Warrior Dash is the ultimate event for thrill-seeking athletes. Participants will conquer extreme obstacles and celebrate their feat with music, beer, warrior helmets and muddy shorts.



There is a special discount for Crossfit members - use the promo code WDcrossfit2011 when registering.

Click here to register
Hopefully we can get a big crew together as it should be a great day that is a little different 

Saturday 4/12/10

3 Rounds for Time
500m row
20 KB Swings
400m run
20 Abmat Situps

Friday 3/12/10

Partner WOD
4 rounds for time of:
200 m Run
20 Sumo Deadlift High-pulls
10 Toes-to-Bars
20 Double Unders
20 Goblet Squats
10 Pull-ups
Scale weight as needed
1st and last round are done together
2nd and 3rd rounds exercises are alternated

Thursday 2/12/10

Holy Trinity
For Time:
12 Power Snatches
12 Overhead Squats
12 Thrusters
9 Power Snatches
9 Overhead Squats
9 Thrusters
6 Power Snatches
6 Overhead Squats
6 Thrusters

Wednesday 1/12/10

10,9,8,7,6,5,4,3,2,1 reps of:
Chest to Bar Pullups
Ring Pushups