WOD Wednesday 30/12/2015
In pairs complete the following,
Five rounds for time of:
50 Burpees
50 Kettlebell swings, 24kg (16kg)
50 Wallball shots, 10kg (6kg)
-Only one athlete working at one time.
-Partition reps however you like between team members.
Post loads and team time to comments.
WOD Tuesday 29/12/2015
A) 15mins to find your 4RM:
Clean and jerk
-Reps are not touch and go
B) Amrap in 12mins of:
3 Power snatch
6 Clean and jerk
9 Hand release push-ups
54 Double unders
-One bar, one load.
Post loads and reps completed to comments.
WOD Monday 28/12/2015
Five rounds each for total reps,
Amrap in 3mins of:
5 Muscle-ups
Run 50m
10 Medicine ball cleans, 10kg (6kg)
-Rest precisely 3mins between rounds.
-The 50m run is worth 5 points.
Post load and reps for each round completed to comments.
WOD Friday 25/12/2015
MERRY CHRISTMAS TO ALL OF OUR 4551 GANG AND ALL OF THEIR FAMILIES. WE HOPE IT’S A HAPPY AND SAFE TIME FOR YOU ALL 🙂
CF 4551’s “12 days of christmas”
Day 1- 100m Run
Day 2- Handstand Push-ups
Day 3- Power Cleans 70kg (50kg)
Day 4- Pull-ups
Day 5- Box Jumps 24″ (20″)
Day 6- Push-ups
Day 7- Kettlebell Swings 24kg (16kg)
Day 8- Burpees
Day 9- Sit-ups
Day 10- Wallball shots 10kg (6kg)
Day 11- Knees to Elbows
Day 12- Barbell Lunge (Alternating), 70kg (50kg)
-Complete reps like the song:
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
and so forth
Post loads and time to comments.
WOD Thursday 24/12/2015
TODAY WE ARE SAD TO SAY FAREWELL TO THIS CHAMPION BLOKE WHO HAS BEEN LIKE A LOYAL ROCK TO ME AND MY FAMILY SINCE THE GOODLIFE DAYS ABOUT 9 YEARS AGO. I WOULD LIKE TO SAY A HUGE THANKS AND CHEERS TO THIS LEGEND FOR ALL THE HELP AND SUPPORT HE HAS GIVEN ME – I KNOW CROSSFIT 4551 IS CERTAINLY A BETTER PLACE FOR EVERYONE BECAUSE OF YOU AND YOUR SELFLESS EFFORTS. WE WISH YOU, MIM AND THE KIDS ALL THE BEST IN YOUR NEW JOURNEY UP NORTH AND LOOK FORWARD TO SEEING YOU WALK INTO THE GYM LATE AND UNIMPRESSED ABOUT THE WOD ON YOUR TRIPS BACK TO THE COAST. CHEERS LEGEND!!
A REMINDER THAT THURSDAY IS THE START OF OUR MODIFIED HOLIDAY TIMETABLE. PLEASE CHECK OUR “NEWS AND EVENTS” LINK ABOVE FOR THE CHANGES.
A) 18mins to find your 6RM:
Sumo deadlift
-Reps are touch and go.
B) Amrap in 10mins of:
10 Kettlebell sumo deadlift high pull, 24kg (16kg)
10 Calorie row
10 Alternating pistols
Post loads and total reps completed to comments.
WOD Wednesday 22/12/2015
Thruster
1-10-1-20-1-30
-Select a load that can be kept unbroken.
-Rest in the front rack or overhead position.
Post loads for each set to comments.
WOD Tuesday 22/12/2015
A) 15mins to find your 2RM:
Power snatch
-Reps do NOT have to be touch and go.
B) For time:
Run 400m
15 Hang power snatch, 60kg (42.5kg)
Run 400m
15 Power snatch, 60kg (42.5kg)
Post loads and time to comments.
