WOD for Monday December 24th

WOD for Monday December 24th

It's the last chance to WOD before Xmas hits folks.

NOTE - class times tomorrow are 7am and 12:15pm ONLY

Then we are closed Xmas Day and Boxing Day, back on deck Thursday and Friday with classes at 7am and 6pm.

WOD - 12 Days of Christmas (courtesy of Outlaw CF)

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk (100kg/65kg)

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch (50kg/35kg)

5 Bar Facing Burpees

6 Push Press (50kg/35kg)

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats (100kg/65kg)  (no racks)

For time.

http://www.youtube.com/watch?feature=player_embedded&v=2ENgwxb4zFA

WOD for Saturday Dec 22nd 8am

WOD for Saturday Dec 22nd 8am

Our second last WOD before Christmas so it's time to go all in!

This WOD was the final workout in the recent $10,000 winner takes all American Outlaw Open. 

If you don't already have a beard - or at least some serious facial hair - I suggest growing some ASAP - this WOD is that tough.

20 Hang Squat Snatches 50kg/35kg
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60′ Burpee Broad Jumps
40 BB Step-Ups 20″ 50kg/35kg (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups
For time.

(there was a 20 min cut off for this originally - we won't be sticking to that...)

CrossFit Warrnambool

WOD for Friday Dec 21st

(providing the world doesn't end tomorrow, if it does the WOD will be dodge zombies and burning meteorites for time, otherwise...read on)

"Forrest"

3 Rounds

20 L Pullups

30 T2B

40 Burpees

Run 800m

And here's a message from Santa...

WOD for Thursday Dec 20th

WOD for Thursday Dec 20th

15min MAX to complete:

Buy in - 50 Double unders, then

100KB Swings (32/24)

with EMOM (every minute on the minute) 10 double unders

Then Rest 2min

10min AMRAP

10 KB SDHP

10 Right Arm KB OH Lunges (32/24)

10 Left Arm KB OH Lunges (32/24)

Todays video is some great double under tips from the Speal, plus the link to our Xmas/New Years timetable is below again as a reminder too!

See you tomorrow!

http://www.youtube.com/watch?v=h7XjUbUpeHE

https://www.dropbox.com/s/vuju6kzpv42yehx/Christmas%20Timetable%202012.pdf

WOD for Wednesday Dec 19th

WOD for Wednesday Dec 19th 

10 Minute to est 3RM Deadlift

12 Min AMRAP

15 Deadlift (70/45)

15 Push Ups (10kg plate deficit for Rx)

15 Box Jumps (24"/20")

Remember it's chest to floor - not forehead to floor.

WOD for Tuesday Dec 18th

WOD for Tuesday Dec 18th

Est 1RM Snatch

Then

21-15-9

Power Snatch (50/35)

Lateral burpees over bar

Overhead squats

Can you say Mobility time?

http://www.mobilitywod.com/2011/02/episode-182-open-up-your-hips-and.html

WOD for Monday Dec 17th

WOD for Monday Dec 17th

It's that damn number 7 again...

7 Rounds

7 HSPU

7 Power Cleans (80/55)

7 Pistols

http://crossfitboston.com/eating-paleo-in-public/

WOD for Saturday Dec 15th 8am

WOD for Saturday Dec 15th 8am

If you can count to seven then you can do the WOD.

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
7 Thursters (60/40)

7 Knees to elbows
7 Deadlifts (120/80)
7 Burpees
7 Kettlebell swings (32/24)
7 Pull-ups

Boom.

WOD for Friday Dec 14th

WOD for Friday Dec 14th

CrossFit Total

1 RM Deadlift
1 RM Back Squat
1 RM Strict Press

But first - watch this video, 5 minutes that your lumbar spine will thank you for, over and over.

http://www.mobilitywod.com/2012/12/creating-a-stable-low-back-with-better-hip-mechanics.html

Christmas Timetable!

Christmas Timetable!

Hi Folks - Christmas timetable is available on the link below.

Don't panic - plenty of WOD times so you can work off the endless Xmas lunches and dinners!

https://www.dropbox.com/s/vuju6kzpv42yehx/Christmas%20Timetable%202012.pdf

WOD for Wednesday Dec 12th

WOD for Wednesday Dec 12th

'Elizabeth'

21-15-9

Squat Cleans (60/42.5)
Ring Dips

Everyone loves ring dips...don't they?

WOD for Monday Dec 10th

WOD for Monday Dec 10th

You know what time it is?

BENCHMARK WEEK!

You know who is first off the rank.

I'll give you a hint - it's a four letter word starting with FRAN....dammit I gave it away.

WODs (yes Wods plural) for Saturday Dec 8th 8am and 1pm

WODs (yes Wods plural) for Saturday Dec 8th 8am and 1pm

Australian Hero Games

Ok lots to talk about here.

1. What are we doing

Two Australian Hero WODs - WOOD and McDonald/Galagher
We will be running WOOD as the usual 8am class and McDonald/Galagher as a special 1pm class. We encourage everyone to attempt at least one if not both WODs.

2. More importantly WHY?

This is a national event all week as Boxes around the country run these two WODs. We are asking those of you who have not registered online to compete to please bring a donation on the day for the Australian Commando Welfare Trust. 100% of funds collected on the day will be donated.

The Commando Welfare Trusts works to care for not only the wounded but also the families of the fallen. 

The attached link discusses the workout WOOD - I draw your attention to the description of why the individual movements were chosen and most importantly the purpose of the 1 minute rest. 

'WOOD'

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

McDonald/Galagher

2 Rounds for time of:

Run 200m
16 KB Swings, 24kg (16kg)
16 Pull Ups
16 Front Squats, 50kg (35kg)
Run 200m
14 KB Swings, 24kg (16kg)
14 Pull Ups
14 Front Squats, 50kg (35kg)
Run 200m
12 KB Swings, 24kg (16kg)
12 Pull Ups
12 Front Squats, 50kg (35kg)

http://therxreview.com/wood-the-story-behind-the-hero/

WOD for Friday Dec 7th

WOD for Friday Dec 7th

'Isabel'

30 Snatches for time (62.5/42.5)

And if you think that's crazy - check out Josh Everett and Dave Lipson going head to head on this one...(skip to the 3:07 mark for all the action)

http://www.youtube.com/watch?v=7Z0QJYozar0

ADVANCE NOTICE - This Saturday Australian Hero Games !!

ADVANCE NOTICE - This Saturday Australian Hero Games !!

Here's the revised plan folks - due to the Telstra outage and hence peoples inability to enter online.

8am - we will be running the first WOD 'Wood'. Please be on time as we will warm up and run heats as necessary. 

1pm - we will be running the second WOD 'Gallagher' Again be on time - warm up at 1pm and then away we go.

It's going to be hot so make sure you are well hydrated and bring some drinks. 

For those of you registered at the AHG you will be judged and scores can then be entered. IF YOU HAVEN'T REGISTERED - that's fine, rock up to compete and we will be accepting any donations on the day with 100% going to the Commando Welfare Trust. 

IF YOU ARE NOT A MEMBER OF CROSSFIT - but want to compete - THAT"S GREAT - please note there will be a technique and practise session on Thursday night at 615pm at CrossFit Warrnambool to run thru the movements and practice them. This will run for approx 20-30 minutes and is essential if you wish to do the workouts on Sat.

WOD for Wednesday Dec 5th

WOD for Wednesday Dec 5th

'Weston'

5 Rounds

1km Row
200m Farmers carry (20/16)
50m Waiters walk right arm (20/16)
50m Waiters walk left arm (20/16)

Good to see more Aussie trainers gracing the CF community page!

http://community.crossfit.com/video/drummond-williamson-tasmanian-devil

Kokoda - Final details

The time has come!

We now calling for deposits to claim your space on our 2013 Kokoda Trek. 

All of the details can be found here;

https://www.dropbox.com/s/416rxi2cp63cnnj/Kokoda%20Final%20Info%20Doc%20Nov%2012.docx

Once the trip is full - it's full! Spaces will be allocated on a first come first served basis. If you're not a member of CrossFit Warrnambool but are keen to join Kokoda 2013 - then email Paul on coach@crossfitwarrnambool.com.au to discuss getting on board.

Last Call !

Next week we will be running our LAST CrossFit Fundamentals Program for 2012. 

If you have been thinking about trying out CrossFit for yourself then NOW is the time to get on board. There are only a few places left and once it's full - it'

s full.

Over 3 nights learn about the theory and practice of CrossFit, be coached in the basic movements and experience some short CrossFit WOD's (Workout of the Day) for yourself. 

Learn, WOD and mobilize.

For more info or to book your spot - coach@crossfitwarrnambool.com.au

Hey Cave folk and Sugar Haters

Hey Cave folk and Sugar Haters, 

To those of you drawing to the close of the 30 Day Paleo or Sugar Challenge - our apologies for not being in contact lately but obviously the lack of internet (thanks Telstra) has left us somewhat in the Dark Age.

Rest assured - as soon as we are able we will be following up with everyone to get some feedback, some success stories and hear about the results! (the results we have seen thus far are nothing short of amazing!)

WOD for Thursday Nov 29th

WOD for Thursday Nov 29th

So apparently it's going to be hotter than the surface of the sun here tomorrow.

But we shall WOD nonethless - maybe even dust off the big fan!

Look at it this way - it could be worse - you could be working out at 'The Pit'...although it does look cool there...

http://outlawcoach.wordpress.com/2012/08/30/120831/