WOD for Monday June 4th
5 Rounds For Time
10 Power Clean (60/40)
15 Wall Balls
http://www.marksdailyapple.com/i-cannot-imagine-living-any-other-way/#axzz1wZerPlD7
WOD for Saturday June 2nd 8am
'You do the math'
20 Min AMPAP (as many points as possible)
With a 50kg/30kg barbell accumulate as many points as possible in 20 minutes using the following scores.
Snatch = 10 points
Thruster = 5 points
Ground to overhead = 4 points
Squat Clean = 3 points
Deadlift = 1 point
"You miss 100 percent of the shots you never take."
- Wayne Gretzky
WOD for Friday June 1st
It's a new month!
Today's WOD will be brought to you (amongst other things) by the numbers 10, 12 and the letter 'Burpee'...ok it's not a letter but it sounds better that way.
If I asked you to fill out a nutrition journal right now for the last three days, how proud of it would you be? Don't waste the hard work - eat like a human being, not an indulgent teenager.
WOD for Thursday May 31st
4 Rounds for time
50m walking lunge (10kg/5kg overhead)
50 Sit ups
Big day so far - Marian continues her Wednesday morning Rx'ing (nice work, and no beard either!), Casey continues to smack down every single rep of every single WOD - awesome 5 rounds today! - and Hannah was our star rope climber in the after school session! Good luck tonight folks and we'll see you tomorrow!
WOD for Wednesday May 30th
5 Rounds for time
40 double unders
30 Box Jumps
20 KB Swings (24/16)
Tales from the scruff - beard is entering week 3 - 3 PR's so far...coincidence?
See you tomorrow!
WOD for Tuesday May 29th
Front Squat
5-5-5-5-5
Plus a good 'ole finisher :)
We have run this before - but it bears a second showing...
http://www.youtube.com/watch?v=_q37fl9w-Tc
WOD for Friday May 25th
'Kelly'
5 Rounds for Time
400m run
30 Box Jumps
30 Wall Balls
http://www.mobilitywod.com/2012/05/torque-and-trunk-stability-part-1-how-to-stand.html
WOD for Thursday May 24th
So apparently not posting todays WOD last night was a major faux pas - as many people pointed out they were in crisis mode as to what to wear today...shoes, long socks, lucky jocks etc....aaah the power of the post. So without further ado, for tomorrow;
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
In unrelated news, the CFW beard-off continues in earnest! Keep up the scruff!
http://www.youtube.com/watch?v=l3aoecca3uU&feature=related
WOD for Tuesday May 22nd
'Nancy'
5 Rounds
400m run
15 Overhead squats (42.5kg/30kg)
http://games.crossfit.com/video/qualified-athletes-australia-men
WOD a week!
More news than we can cram in a FB post - over the next few days we can catch up on all the news from Claire's epic Regionals effort, congrats to Jarrod and Bec Lewis - Jarrod PR's his marathon time and Bec completes her firstmarathon well under her goal time.
Meanwhile in the box - some awesome efforts over the week Em cranks out a 95kg back squat PR and Chris Conway racks up his first Rx WOD. Not to mention our swag of newbies in their first fully fledged week of Crossfit - congrats on embracing the WODs and your new found friends!
This week sees 10 new folks begin their fundamentals journey so keep an eye out and say hi if you see them.
WOD for Monday May 21st
5 minutes max Double Unders
5 minutes max Clean & Jerk (42.5kg/30kg)
1 min rest
3 minutes max double unders
3 minutes max clean & jerk
1 min rest
1 min max double unders
1 min max clean & jerk
Score is total reps completed.
See you tomorrow!
http://games.crossfit.com/article/regional-report-gordon-forte-stay-top-down-under
WOD for Saturday May 19th 8am
Saturday class as per usual folks.
The WOD is....well it'll be fun. Let's just leave it at that :)
http://games.crossfit.com/article/regional-report-handstand-push-ups-are-defining-factor
Folks - here's the link that explains how to follow all the action as Claire hits up the Regionals over the next 3 days -
http://games.crossfit.com/article/how-follow-regionals-week-4
WOD for Friday May 18th
is brought to you by the number 10....
See you tomorrow :)
Remember to catch up on all the Regionals action over the next 3 days check out -
http://games.crossfit.com/
We will also be posting up all the info we can!
WOD for Thursday May 17th
Back Squat
2-2-2-2-2-2-2-2-2-2-2
Resting 90s between sets
Ok so a monster weekend coming up with our very own super star Claire competing in the Regionals in Sydney. Tomorrow I will be posting up the links for the live feeds of the events so you can watch all the action as it happens over the weekend. We will also attempt to download it all so we can have a full copy at the box of all the highlights!
Stay tuned over the next few days as we keep you posted and cheer on Team Fraser!!
http://crossfitlisbeth.com/2012/05/15/the-world-is-brutal-and-you-must-be-brave/
WOD for Wednesday May 16th
75 squats
50 Chin Ups
20 Dips
50 Squats
35 Chin Ups
15 Dips
25 Squats
20 Chin Ups
10 Dips
Some friends in high places..
http://www.adventureconsultants.com/adventure/Manaslu2012Dispatches/
WOD for Tuesday May 15th
Max Rounds and Reps in 15 mins of
9 Deadlift (70kg/45kg)
12 Hand release push ups
15 Box Jumps
http://www.crossfit.com/cf-affiliates/2012/05/monday_120514.html
WOD for Monday May 14th
20 Min AMRAP
5 Chest 2 Bar Pull Ups
10 Wall Ball
15 KB Swing (24/16kg)
Watch this clip and remember @ CrossFit, it doesn't matter how big or small you are - just have passion and the rest will come together.
See you tomorrow!
http://www.youtube.com/watch?v=SBC902gSIpY
WOD for Saturday May 12th 8am
FIGHT GONE BAD !
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
Wall-ball
Sumo deadlift high-pull (35kg/25kg)
Box Jump
Push-press (35kg/25kg)
Row
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Final score is total reps and calories after 3 rounds.
WOD for Friday May 11th
If I run away and then come back - will she be gone?
400m run
21 Thrusters
21 Pull Ups
300m run
15 Thrusters
15 Pull Ups
200m run
9 Thrusters
9 Pull Ups
http://www.crossfitsantacruz.com/crossfit_santa_cruz/2012/04/we-are-not-crazy.html
