WOD for Monday Feb 25th
7 Rounds
7 Push Jerk (70/50)
7 Chest 2 Bar Pull ups
7 Burpees
Big shout out to Neil 'The Machine' McKean - who racks up his 1 yr anniversary @ CFW tomorrow. An inspiration, a fantastic crossfitter and all round top bloke - give him a pat on the back tomorrow if you see him!
https://www.youtube.com/watch?feature=player_embedded&v=xgB_0n3XH-s
WOD for Wednesday Feb 20th
'Bradley'
10 rounds for total working time
Sprint 100m
10 chin ups
sprint 100m
10 burpees
rest 30 sec
To those members who are off fighting fires - stay safe and thank you for putting yourself in harms way for the benefit of others.
WOD for Monday Feb 18th
20 Thrusters (55/42.5)
20 SDHP
20 Push press
20 OHS
20 Front SquatsOh yeah forgot to mention EMOM 4 burpees whilst doing the above :)
Lots of talk today about Rich Froning Jnr recent 168kg C&J and 128kg Snatch. Even the weightlifters are taking notice of competitive CrossFitters who can not only lift heavy but maintain a broad and inclusive level of fitness at the same time.
My money is still on the dark horse...the Finnish Cyborg..out in the woods, training all rocky balboa style
WOD for Saturday Feb 16th 8am
10 Rounds
11 C2B
22 Front Squats (45/30)
WOD for Friday Feb 15th
A longer post than usual folks - so have a good read and come prepared both mentally and physically tomorrow!
'Gwen'
15-12-9
Clean & Jerk.
Note - this WOD is not for time, we are going for load.
Pick one weight and stick with it for all three sets.
You can rest as much as you like between rounds.
BUT the reps in each round must be unbroken!
In other words in the 15 round once you pick the bar up, it cannot rest on the floor until you complete rep number 15. Not even to reset your grip. If the bar spends more than a millisecond on the floor, the round is void and you can rest and start again.
This will be as much a physical challenge as a mental one - you ability to stay tough and keep grinding out reps will be the difference between success and failure.
What weight to choose? That's the big question. My advice is twofold. 1. Don't let your ego decide - make a smart decision, failing over and over or relying on poor form will not be advantageous to anyone. 2. Think about other clean & jerk wods if you have done them, such as Grace - if you cant get 15 unbroken reps at 60kg or 40kg there what makes you think you can here?
Personally I will warm up and see what around 50-60% of my 1 RM feels like and decide from there.
See you tomorrow - it's going to be a good one!
WOD for Thursday Feb 14th
3 Rounds
500m row
40 DU
30 Box Jump
20 Pistols
10 Bar MU
WOD for Friday Feb 8th
'Loredo'
7 Rounds
24 squats
24 push ups
24 walking lunges
400m run
http://www.youtube.com/watch?v=hbyT12TfMK8
WOD for Thursday Feb 7th
I had a funny video all lined up for today - then I saw this linked article on the CF Games site.
What do you do if you're a 15 year old nerdy school kid who gets bullied so much you're too afraid to go to school?
You work your arse off for two and half years and come back with a 3:03 Fran, 90kg snatch and 184kg back squat. At 17.
Boom. Sauce.
Anyway, back to the WOD
Grab a weight plate (25/15) and complete the following
2 Rounds
200m run
10 Clean & Jerks
Then (still with the plate)
10 Rounds
5 Burpee thrusters
10 Overhead lunges
And finally
2 Rounds
8/4 Strict Chin Ups (no kip)
10 Wall Ball Sit ups
And rest....25 min cutoff
http://games.crossfit.com/article/bullied-no-more-rocky-moses
WOD for Wednesday Feb 6th"Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
Pictured - Katie 'Rope Ninja' McKean
WOD for Monday Feb 4th
Amrap 7 Min
10 Pullups
10 DU
10 Pushups
10 DU
10 T2B
10 DU
Rest 2min
Amrap 7 Min
5/3 Bar MU
1 Rope Climb
10 KB Swings (32/24)
http://games.crossfit.com/article/looking-forward-talayna-fortunato
WOD for Thursday Jan 31st
3 Rounds
15 DB Squat Snatch (25/15)
15 wall ball sit ups
15 DB squat snatch (25/15)
15 Toes 2 Bar
Let's talk shoulder mobilisation - get on it
http://www.youtube.com/watch?feature=player_embedded&v=1ARPjekZPJw
WOD for Tuesday Jan 29th
The 2013 CFG Open is coming up fast so it's time to revisit some old favorites in preparation.
Todays fare will be Open WOD 11.4 for those of you that remember it....aaahh the memories.
10 min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (55/40)
10 Muscle Ups
Enjoy...
http://www.youtube.com/watch?v=ySfpDkRsKiM
WOD for Monday Jan 28th (Public Hol)
Two WODs only - 6:45am and 9:30am both at Harris St Reserve.
These will be partner WODs so get ready to get friendly!
As a team complete the following;
20 Hill Sprints
40 Burpees over partner
60 Sandbag Clean and Jerk
80m Prowler push (each)
100 KB swing
200 Squats
400m run (complete together)
WOD for Saturday Jan 26th
So we have an important birthday to celebrate tomorrow. I'm not saying who nor will I divulge their age...but please enjoy a 'forty' minute amrap of the filthy 'forty' :)
'Filthy Forty'
40 thrusters 20/15kg
40 Pull ups
40 wall balls
40 sit ups
40 push ups
40 box jumps
40 double unders
40 overhead squats 20/15kg
40 Burpees
40 kettle bell swings
40 m Bear crawl
Monday Jan 26th Reminder
Public Holiday - 2 Classes - 6:45am and 9:30am, BOTH at Harris St Reserve - come for some fun!
WOD for Friday Jan 25th
Time to lift.
Warm up as necessary and then you have 3 attempts and 3 only at setting a 1RM for both the snatch and clean and jerk.
Before each lift write the weight attempting on the board and then the result - so by the end we have 6 attempts (3 snatch and 3 C&J) listed plus the results.
Our records board has some spots to fill for the snatch and clean and jerk so go for it!
Here's some inspiration to get you in the mood - Dan Bailey showing serious spirit, Rob Orlando squat clean thrustering almost 140kg - fuelled by cheesecake - and Rich showing why he's No 1 - knocking it out of the park...in nanos.
http://www.youtube.com/watch?v=-7TjBQ0CNTg
AUSTRALIA DAY - Monday Public Holiday
Next Monday we will be running 2 classes only - 6:45am and 9:30am - and they will be OUTDOOR SESSIONS - at Harris St Reserve.
Going to have some fun with some different training tools - so be there!
WOD for Thursday Jan 24th
10 Min
Every even minute - Max Bar MU
Every odd minute - 3 Squat Cleans and Jerks
Rest 1min
10min AMRAP
Run 400m with MB
10 Ring Dips
10 Rack Lunges (60/40)
And now for a hardcore bad-ass crossfit kinda photo
WOD for Monday Jan 21st
Row 1000m
90 DU
80 Squats
70 Situps
60 Burpees
50 Overhead Walking Lunges (20/15)
40 C2B
30 Box Jumps
20 HSPU
10 KB Thrusters (24/16)
And on a lighter note...
http://www.npr.org/2013/01/19/169709740/12-half-truths-we-live-with
WOD for Saturday Jan 19th
Most of, if not all, the Hero WODs within the CrossFit community are a mark of respect and recognition for those serving in the front line - military, first responders such as police, ambo, fire.
Tomorrow we will be running a Hero WOD dedicated to someone who's career path should never have included being in the line of fire.
http://www.dailymail.co.uk/news/article-2248477/She-threw-gunman-save-students-Astonishing-story-brave-teacher-died-protecting-children-deeply-disturbed-killer.html
'Victoria'
5 RFT
10 Thrusters (42.5/30)
14 Box Jumps (24/20)
12 SDHP (42.5/30)
12 Burpees
27 KB Swing (24/16)
