“Bradshaw”
10 rounds for time:
3 Handstand Pushups
6 Deadlifts (100/70kg)
12 Pullups
24 Double Unders
Saturday, 19/05/12
Friday, 18/05/12
Press
5-5-5-3-3-3
Finisher:
10 Shoot-throughs
20 Ring Pushups
30 Dips
Meet Amy Dracup from Schwartz’s CrossFit Melbourne, Australia’s leading female CrossFitter from 2011. She is competing at the Australian Regionals today and over the weekend to earn a ticket back to the 2012 Games.
Thursday, 17/05/12
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Score for each round is the lowest number of reps completed in any of the 8 intervals. Tally score from each station for total score.
Wednesday, 16/05/12
Part 1
Resting 2 minutes between sets, your score for this part of the workout is the total number of kilograms successfully lifted across 5 attempts at the Hang Power Clean. You must complete 10 touch’n'go deadlifts at the weight prior to attempting the HPC:
5 sets of 10 Deadlift / 1 Hang Power Clean (Rest 2 mins between sets)
Part 2
Resting 1 minute between sets, your score for this part of the workout is the total number of kilograms successfully lifted across 5 attempts at the Jerk. You must complete 5 HPC at the weight prior to attempting the Jerk:
5 sets of 5 HPC / 1 Jerk (Rest 1 min between sets)
Add the two scores for an overall total.
Tuesday, 15/05/12
Registration opens at 8am today for CrossFit CrossAxed’s Semper Paratus Challenge! If you are considering entering this competition register straight away, places will be filled quickly.
A huge congratulations to Pip Severin who dominated the Women’s event at CrossFit North Lakes on Saturday winning both the coveted “Grace” workout in a tremendous time of 2:15 smashing her previous PR, and the surprise obstacle course event with an Rx’d effort which included 25 Handstand Pushups!!
WOD
For time:
1.6km Run
50 Overhead Lunge (20/15kg)
40 Wall Ball (10/6kg)
30 Box Jump (24/20″)
800m Run
50 Overhead Lunge (20/15kg)
40 Wall Ball (10/6kg)
30 Box Jump (24/20″)
400m Run
Monday, 14/05/12
Back Squat
5-5-5
Then AMRAP in 7 minutes:
7 Dumbbell Snatch, then alternate between -
7 Hollow Rocks / 7 Clapping Pushups
Dumbbell weight in this event: 45kg
Saturday, 12/05/12
Games Open 11.2
As many rounds and reps as possible in 15 minutes:-
9 Deadlift (70, 45kg)
12 Pushups
15 Box Jump (24, 20″)
Friday, 11/05/12
Weighted Dips
5-5-5
Also:
1 minute of L-Sit
2 minute Superman Hold
5 Rope Climbs
10 Skin-the-Cat
20m Handstand Walk
Thursday, 10/05/12
2km Row
50 Kettlebell Snatch
5 Rounds for time:
3 Wall Climbs
6 Pistols
9 Kettlebell Swings
