WOD Tuesday 27/09/2016
A) For time:
30 Muscle-ups
-15min cap.
B) 15mins to find your 4RM:
Weighted dip
-Rings or P-bars.
Post time and load to comments.
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 10kg (6kg) ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (25kg) (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg (25kg) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them with loads used to comments.
Team WOD, Saturday 24/09/2016
CF 4551 WOULD LIKE TO WISH ANDREW, HARRY, LIV AND ELLIE ALL THE BEST IN THE CROSSFIT TORIAN PRO THIS WEEKEND. IF ANYONE IS FREE THIS WEEKEND HEAD ON DOWN TO BRISBANE TO CHEER OUR TEAM ON. THERE WILL BE GAMES ATHLETES COMPETING SO IT WILL BE A GREAT SPECTACLE, GOOD LUCK GUYS!!
HAPPY BIRTHDAY CAMPBELL!!
In teams of 2-3 complete the following,
For time:
1000m Row
100 Sit-ups
1000m Row
100 Toes through rings
1000m Row
100 Burpees
1000m Row
-Break up the reps as you like between team members
-One person works at a time.
Post team time to comments.
WOD Friday 23/09/2016
A) 15mins to work on September goals or a skill
-Come in prepared!!
B) 7rds for max reps of:
1min Kettlebell swings, 24kg (16kg)
1min Goblet squats, 24kg (16kg)
Rest 1min between sets.
-One bell, one load.
Post load and total reps for each to comments.
WOD Thursday 22/09/2016
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.
“Gallant”
Individually or in pairs complete the following,
For time:
Run 1.6km with a 10kg (6kg) medicine ball
60 Burpee pull-ups
Run 800 metres with a medicine ball
30 Burpee pull-ups
Run 400 metres with a medicine ball
15 Burpee pull-ups
-One ball per team.
-One athlete works at one time.
-Partition reps however between team members.
Post load and time/ team time to comments.
WOD Wednesday 21/09/2016
Thruster
3-3-3-3-3-3-3
-From the racks.
Post all seven loads for working sets to comments.
WOD Tuesday 20/09/2016
HAPPY BIRTHDAY PAULY ROBBO!!
B) “The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 60kg (42.5kg)
6 Push-ups
9 Squats
*Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
