Team WOD, Saturday 01/10/2016
HAPPY BIRTHDAY SUE!!
Individually or in pairs complete the following,
“Eva”
5 Rounds for time of:
Run 800m
30 Kettlebell swings, 32kg (24kg)
30 Pull-ups
-Only one athlete works at once except for the run which both athletes complete together.
-Partition reps between team members however you like.
Post load and time to comments.
WOD Friday 30/09/2016
A REMINDER THE GYM IS CLOSED MONDAY FOR THE PUBLIC HOLIDAY, MAKE THE EXTRA EFFORT TO GET IN FRIDAY AND SATURDAY TO FINISH OUT THE WEEK!!
HAPPY BIRTHDAY KEFFY!!
A) Back squat
2-2-2-2-2
-20min window to complete.
-From the racks.
B) 3 attempts, 3/4 bodyweight for max rep efforts of:
Back squat
-From the racks.
Post loads and three max rep effort attempts to comments.
WOD Thursday 29/09/2016
Clean and jerk
5-5-5-5-5-5-5
Record all seven loads for working sets to comments.
WOD Wednesday 28/09/2016
TODAY IS BRING A FRIEND FOR FREE DAY, IF YOU ARE PLANNING ON BRINGING A BUDDY, PLEASE COME IN AT LEAST 20MINS EARLY SO WE CAN DO A “MEET AND GREET” AND FILL OUT WAIVERS ETC. WE LOOK FORWARD TO MEETING ANY NEWBIES!!
Individually or in pairs complete the following,
As many rounds as possible in 18mins:
9 Burpees
36 Double unders
*Every 3mins both athletes stop and complete a 50m run, on return the team then continues on from where they were last up to.
Post rounds and reps completed to comments.
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.
