Tag Archives: Crossfit Base ACT
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.
Tuesday Twisted Endurance
4mins Shuttles , 3mins Suqats
2mins push-up, 30 seconds rest
1min Butterfly Sit-ups, 3mins Squats
2mins push-ups, 30 seconds rest
4mins shuttles Done.
Indoors
“Dianne”
21-15-9
Deadlift 110/70kg
Handstand Push up
Bar strength – Friday 28/9/09
5 Rounds
10 x Bent over Row
10 x Split Squat (each Leg)
10 x Push Press
10 x Over head squats
Use the same bar for all movements (40/30kg)
Compare to 30/8/08
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)
Wednesday 26/8/09
5 rounds for Time
15 Deadlifts 100kgs (70kgs)
20 Honest Push-up
From crossfit Brisbane, check out their site and PLEASE READ the last few posts, there is some brilliant info and incredibly important points.
Outdoor Session 25/8/09
Outdoors
For Time:
21,15,9
200m Run
Push-up
Kettlebell Swing
Sumo Deadlift HP
CF Base Indoors “Jackie”
1000m Row
50 x Thrusters 20/15kg
30 x Pull ups
Finisher
3 x Max handstand holds
3 x 5 Handstand push up
Monday 24/8/09
5-12-9reps
Overhead squat @ 60/42kg
KBS @ 32/20kg
Speed ladder (1 lap per round)
Box Jumps
Modified WOD, courtesy of Rugby WODs
