Archive for 'body weight'
“Barbara”
5 rounds for time
* 20 Pull-ups (Sub with jumping pull ups)
* 30 Push-ups
* 40 Sit-ups
* 50 Squats
Either complete with 3mins rest per round or with a continuously running clock
Compare to 27/5/09
Outdoor WOD
Modified Barbara with the runs
4 rounds for time – (beginners complete 4 rounds and half the reps of each exercise)
*200m Run
* 30 Push-ups
* 40 [...]
Rest day / Thursday 10/9/09
CF Ignite gathering WOD 2
6Hill Runs
100 Push Ups
200 Sit Ups
300 Squats
6 Hill Runs
This WOD is completed in pairs and is a cumulative team effort.
Only one partner to be working at the one time, break up reps between partners as you like but each exercise must be completed before moving on.
“Mary” / Body weight sprint
“Mary”
AMRAP in 20min
5 x Handstand push ups
10 x 1 legged squat (alternating)
15 x Pull ups
Or outdoors
Body Weight Sprint
3 rounds for Time
30 push-ups
30 squats
30 sit-ups
100m run
Compare to 23/4/09
Outdoor Session 27/8/09
AMRAP 20mins (as many rounds as possible)
5 x Broad Jump / Step squat
7 x Burpee
5 x Static lunge (each leg)
7 x Sit up twist (each side)
Monday 10/8/09
Complete as many rounds in twenty minutes
50 Double Under/100 skips
30 push-ups
25 squats
20 Dips
New group sessions starting on the 17th Aug – Check out “what’s on” for more details.
Chin Count down
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Chins/Thrusters (if bar unavailable)
OHS squats
Push up twist
Hill run
Compare to 9/4/09
Travelling Burpees
1 Traveling Burpee
1 push-up
10 sit-ups
2 travelling burpees
2 push-ups
10 sit-ups
3 travelling Burpees
3 push-ups
10 sit-ups
All the way to 10 Burpees and 10 push-ups
For Time
Compare to 26/3/09
Tuesday 16/6/09
Who win’s…is your mind strong enough or does your screaming muscles take over when they think they’ve had enough? Read this artical from Motor City CF
Deadlifts 3 x 10
Strict Press 3 x 3
WOD
3 or 5 Rounds
50 x Squats
25 x Sit ups
5 x Handstand Push Ups
12min hill mayham
There will be no class on tonight, classes resume as usual tomorrow
Tuesday 6am-6.45am (Kambah)
Wednesday 6.30pm-7.17pm (Kambah)
Friday 6am-6.45am – (Lake Tuggeranong)
WOD
(Find a hill, the bigger the better)
AMRAP (as many rounds as possible) in 6min
Hill sprint -Standing start
Jog back recovery
Rest for 3min
AMRAP (as many rounds as possible) in 4min
Hill sprint – start each sprint on your stomach
Jog [...]
