Workout of the Day

09 Oct

"Michael" 3 rounds for time: Run 800 m 50 Back extensions 50 Situps Post time to comments.  

08 Oct

Row 4 x 500m intervals. In between efforts work on Muscle Up progessions. Post times to comments.   Achieving the Muscle-up from Patrick Cummings on Vimeo.

07 Oct

For time: 5 Front Squat (70/50kg) 25 GHD Situps 10 Front Squat (70/50kg) 25 Back Extensions 15 Front Squat (70/50kg) 25 Back Extensions 10 Front Squat (70/50kg) 25 GHD Situps 5 Front Squat (70/50kg) Post time to comments.    

06 Oct

For time: Row 1000m 1-2-3-4-5-6-7-8-9-10  Burpees, alternating with: 10-9-8-7-6-5-4-3-2-1  Hanging Power Cleans (40/30kg) Run 700m

05 Oct

Press               3-2-1-1-1 Push Press        3-2-1-1-1 Push Jerk       & ... Continue Reading

04 Oct

Deadlift 3-3-3-3-3-3-3 Finisher: 3 rounds for time of 10 Knees to elbows 20 Pushups 30 Double unders Lily C of CrossFit Brisbane and others after the KB/DU WOD at the Hard’nup Challenge 2010.

03 Oct

"Helen" 3 rounds for time: 400m run 21 Kettlebell swings (24/16kg) 12 Pullups Post times to comments.  

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