WOD for Thursday July 5th
15 min - Split Jerk focus, working to establish a 5RM
12min AMRAP
12 Push Press (50/30)
12 C2B
12 Pistols
Newsletter is in the pipeline folks, lots of exciting changes coming - new class times, new gear, our Kokoda info. night and much more.
Also, stay tuned for our CrossFit Games viewing spectacular - nothing like getting together for a WOD, some food and watching the Games.
http://crossfitaspire.com/2012/07/why-you-should-care-or-at-least-know-about-the-crossfit-games/
WOD for Wednesday July 4th
This WOD is brought to you by the letter 'B'
As in,
Back squats
Bear crawls
Broad Jumps
Burpees
As the Muppet Beetles said, 'Letter B'
http://www.youtube.com/watch?v=WmVd9F1fW00
WOD for Tuesday July 3rd
10 Rounds
15 Push Ups
60m Sprint
60sec rest
http://crossfitdiana.wordpress.com/2012/05/24/guest-post-dave/
WOD for Monday July 1st
Hey it's not just a new week, it's a whole new month. Hang onto your hats people, surveys are in, changes are coming. Starting now.
Strength
Snatch 3,3,3
Hang Snatch 3,3,3
or work technique
WOD
3 rounds
10 Thrusters (47.5/35)
500m Row
Rest 2min
3 Rounds
15 Toes to Bar
15 Box Jumps (30, 24")
Rest 1 min
3 Rounds
15 KB Swings (32/24)
15 Burpee Pullups
Finisher (time permitting):
work kipping/butterfly technique or
10 C2B, 10 dips, 5 rounds
WOD for Saturday June 30th
30 min AMRAP of:-
30 double unders
10 ground to overhead (40kg/30kg)
10 push-ups
10 front squat (40kg/30kg)
10 sit-ups
10 kettlebell swings (24kg/16kg)
That sounds like fun...
WOD for Friday June 29th
CFG 2011 Masters Chipper
For time:
10 Handstand push-ups
20 Wall balls
30 Toes-to-bar
40 Power cleans 60kg/40kg
50 Burpees
60 SDHP 30kg/20kg
Thanks for all the feedback on the surveys folks - if you haven't filled one in please do so ASAP! This is your chance to shape CrossFit Warrnambool. All the feedback is anonymous and we will be actioning as many points as possible as quickly as possible - so get in and have your say. The link to the survey is below.
https://www.surveymonkey.com/s/N29JKX5
“CrossFit is not a workout program. It is a character development program disguised as high intensity exercise.”
WOD for Thursday June 28th
Every 30 seconds complete the following
1 Power Clean
1 Hang Power Clean
1 Jerk
for 10 minutes
Aim for 80% of your 1 RM.
For those of you who didn't get our survey link in your inbox here is the link again. Please take a few minutes to fill it out - it really helps us make sure we are heading in the right direction!
Survey is here -https://www.surveymonkey.com/s/N29JKX5
WOD for Wednesday June 27th
10 minutes
Establish a 3RM deadlift
Then
100m walking lunge (10kg/5kg)
800m run
100 squats
See you tomorrow!
http://www.crossfitsouthbay.com/2012/06/muscle-spotlight-trapezius/
WOD for Tuesday June 26th
Long Sock time!
5 Rope Climbs
5 Clean & Jerk (60kg/40kg)
4 Rope Climbs
4 Clean & Jerk (70kg/50kg)
3 Rope Climbs
3 Clean & Jerk (80kg/55kg)
2 Rope Climbs
2 Clean & Jerk (90kg/60kg)
1 Rope Climb
1 Clean & Jerk (100kg/65kg)
If you need some hints and tips - here's the big boys having a crack at this at the Games last year.
WOD for Monday June 25th
21-15-9
Front Squat (42.5kg/30kg)
Burpees
Chin Ups
http://cpmfitness.blogspot.com.au/2012/02/how-to-get-in-zone.html
WOD for Saturday June 22nd 8am
'Lumberjack 20'
20 Deadlifts (120kg/80kg)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (50kg/30kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (20kg/15kg)
Run 400m
http://www.youtube.com/watch?v=mL7n5mEmXJo
WOD for Friday June 22nd
Hang Power Clean
4-4-4-4
Power Clean
3-3-3-3
Squat Clean
2-2-2-2
http://clearlakecf.squarespace.com/clcf-blog/2012/6/18/dont-think-just-lift.html
WOD for Thursday June 21st
"Hope"
Three rounds of:
Burpees
... Power snatch (35/25)
Box jump, 24" box
Thruster (35/25)
Chest to bar Pull-ups
"Hope" has the same format as 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 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.
http://crossfit11thparallel.com/16-17-june-2012-wodtegrity/
"Hope"
Three rounds of:
Burpees
... Power snatch (35/25)
Box jump, 24" box
Thruster (35/25)
Chest to bar Pull-ups
"Hope" has the same format as 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 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.
http://crossfit11thparallel.com/16-17-june-2012-wodtegrity/
WOD for Wednesday June 20th
Time to set some PR's
CrossFit Total
... 1 RM Back Squat
1 RM Deadlift
1 RM Shoulder Press
http://www.paradigmcrossfit.com/index.php/Home/top_10_reasons_im_in_love_with_crossfit
Time to set some PR's
CrossFit Total
... 1 RM Back Squat
1 RM Deadlift
1 RM Shoulder Press
http://www.paradigmcrossfit.com/index.php/Home/top_10_reasons_im_in_love_with_crossfit
Start your engines..
WOD For Monday June 18th
1600m run
150 Double Unders
50 Burpees
800m run
100 Double Unders
35 Burpees
400m run
50 Double Unders
20 Burpees
WOD for Wednesday June 13th
20 Minute AMRAP
5 Thrusters
7 Hang Power Clean
10 SDHP
Note - no Kids class tomorrow guys - apologies!
"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body."
-Arnold Schwarzenegger
WOD for Tuesday June 12th
'Brian'
3 Rounds for time
5 Rope Climbs
25 Back Squats (85/55)
Bring the long socks!
http://cpmfitness.blogspot.com.au/2012/05/how-to-stay-on-roll.html
WOD for Friday June 8th
20 min AMRAP
5 Chest 2 Bar Pull Ups
5 Dips
15 Squats
WOD for Thursday June 7th
Clean
3-3-3-3-3-3-3
"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
- Muhammad Ali
