17 Aug WOD – Wednesday 18/08/10
AMRAP 12mins 30 KB swings (24/16kg) 60 double unders Thanks to CFB Hard'nup Challenge 2010 for this workout. ...
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Workout of the Day
16 Aug WOD – Tuesday, 17/08/10
Front Squat 5-5-5-3-3-3-3 Finisher: 30 Toes to bar ...
14 Aug WOD – Monday, 16/08/10
"Barbara" 5 rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Squats Post times to comments. ...
13 Aug WOD – Saturday, 14/08/10
AMRAP 20 mins 5 HSPU 10 HPC (40/30kg) 15 Box Jumps (24"/20") 9:30am the action starts at the Sleeman Sports Centre Velodrome for the 2010 Hard'nup Challenge. Finals at 4:00pm....
12 Aug WOD – Friday, 13/08/10
Clean and Jerk 1-1-1-1-1-1-1-1-1-1 Finisher: Max DUs in 5 mins. ...
11 Aug WOD – Thursday, 12/08/10
Run 200m 21 SDHP (40kg/30kg) 9 Dips Run 200m 15 SDHP (40kg/30kg) 15 Dips Run 200m 9 SDHP (40kg/30kg) 21 Dips Run 200m Post time to comments. Work on Muscle up progressions. After all, what would your ancestors think if you never got one? ...
10 Aug WOD – Wednesday, 11/08/10
Row 20 x 100 m intervals with 30 sec rest. Post total time to comments. Front Squat 5-5-5-5-5 Post weight to comments. ...
10 Aug WOD – Tuesday, 10/08/10
21-18-15-12-9-6-3 Pullups Between each round of pullups complete 5 GHD situps and 5 Glute Ham raise back extensions. Post time to comments. Thanks to CrossFit HQ for the instructional video. ...
09 Aug WOD – Monday, 09/08/10
"LINDA" (aka Three Bars of Death") 10/9/8/7/6/5/4/3/2/1 reps of Deadlift (1.5 x bodyweight) Bench Press (1 x bodyweight) Cleans (0.75 x bodyweight) Thanks to Olympic CrossFit for the photo...
06 Aug WOD – Saturday, 07/08/10
500m row 50 Double unders 50 KB Snatch (16/12kg) 50 Squats 50 Situps 500 m run ...
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