Tag Archives: Crossfit in Canberra ACT
Saturday – 17/4/2019 “Murph”
For time:
1 mile Run (1.6km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (1.6km)
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan [...]
Full StoryBar 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.
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
Friday pressing 21/8/09
Press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Finisher
5 rounds for time
20 x Double unders
20m Bear crawl
Gear up – Monday 17/8/09
WOD for time:
Run 1km/500m
Then complete – 21, 15, 9 reps of
Thrusters 40/30kg
Push ups
Box Jumps
Sit ups
Followed by run 1km / 500m.
