CrossFit Base

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
5 Rounds
1. Wall-ball: 9/6kg 10 ft target. (Reps)
2. Sumo deadlift high-pull: 34/24kg (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 34/24kg pounds (Reps)
5. Row: (Calories)
What a great 9 weeks, there [...]

Mt Ainslie challenge

AMRAP in 10mins
3 x each sideTurkish get up
6 x KB Front squat
9 x KB Thrusters
12 x KB Swings
Then up the hill it is, the view is totally worth the trek up.

Challenge Saturday – Pine Island

10 x10 WOD
10 x Push ups
Tyre run
10 x squats
Stair run
Farmer run back to start.
5 x 5 WOD
5 x Overhead lunges (5 on each leg)
Sprint
5 x Burpees
sprint
….All the above on SAND!!!!!!!!!!
There were no sweat angels but a couple of body marks on the sand from the push ups and burpees.

Challenge 21st Feb – Mt Taylor

Have fun and post times in comments.
Meeting at 8am Car park/bottom gate off Sulwood Drive and intersection just up from Mannheim st.

See Thursday’s post for Mt. Taylor WOD.

Body weight Tuesday

Complete each couplet before moving to the next
5 rounds
10 x Push ups – chest to deck
10 x Dips
1 round
20 x Double crunch
20 x Sit ups
20 x Leg thrusts
5 rounds
10 x Overhead squat (broom stick)
10 x Core control lunges
1 round
20 x Double crunch
20 x Sit ups
20 x Leg thrusts
3 rounds
10 x Push ups – chest to [...]

“Fran” with the new bar

Keen to test out the nice, new, shiny chin up bar this morning.
“Fran”
21,15,9 reps for time
Thrusters 43kg/30kg
Chins
After as much recovery as needed complete the following with strict focus on technique and yes this is gearing up for “CFT”…. when will it come?
5 x 5 Dead lifts
5 x 3 Strict shoulder press
5 x 5 Back squat
4 [...]

Happy Valenitine’s Day

A lake run is install for us this morning, so if your up and about with nothing to do, chuck your shoes on and meet us down at Lake Tuggeranong Town Park for a little run! (8am)

30mins Friday Fun

AMRAP in 30min
Tyre carry run
25 x Push ups
20 x KB over head lunges 12kg
15 x Thrusters 20kg
10 x KB swings 16kg
5 x Chins

“Kelly”

Awesome session this morning guys…she’s a tough one!
5 rounds for time
400m run
30 x Box Jumps 24″
30 x Wall ball shots 9/6kg

Monday 9/2/09

4 x 10 Ring rows
4 x 10 Ring Dips
5 x 5 Over head squat (light weight – focus on technique)
5 x 5 Lat pull down
3 x 10 Push up – knee up (chest to glove)
4 x 12 each leg One leg deadlift
4 x 12 Plate lunge
If time allows finish with a 2km row.