Daily WOD

Monday, 16/02/15

A) Press EMOM for 6 minutes: 3 x 80% B) For time: 800m Run 40 Situps (^T2B) 20 Pushups (^HSPU) If you choose to watch through YouTube you get the subtitles. httpv://www.youtube.com/watch?v=3th_fZtE4OQ...

Sunday, 15/02/15 – Rest Day

Saturday, 14/02/15

"Regional 11.4" For time: 100 Pull-Ups 100 KB Swings (24/16kg) 100 Double Unders 100 Overhead Squats (45/30kg) *25 minute cutoff Scaling Option #1 - AMRAP in 20 minutes: 10 Pull-Ups, 10 KB Swings, 10 Double Unders, 10 OHS This workout is going back four years now. I have posted some times from the 2011 Regionals from...

Friday, 13/02/15

A) Clean 1RM B) 200m Farmer's Walk - accumulate 200m by completing 20 x 10m shuttles - begin with 50% of your deadlift 1RM (total weight of both handles) - increase load every 20m until you get close to/reach/surpass DL 1RM at about set #5 or #6 - decrease load on each...

Thursday, 12/02/15

For time: 2 x 50 Wall Ball (9/6kg) 25 Deadlifts (60/40kg) (^85/60kg) Rest 1 minute 4 x 15 Toes-to-Bar (^Unbroken 5's) Rest 1 minute after each set of 15 3 x 12 Push Press (45/30kg) (^52.5/35kg) 12 Box Jumps (24/20") Thanks to CF Loganholme for the workout. [caption id="attachment_8596" align="aligncenter" width="640"] Patrina freestylin' again.[/caption]...

Wednesday, 11/02/15

2 x 10 minute AMRAPs - 45 reps per round on each workout - score = total reps for each A) 5 Pull-Ups (^Strict +10/5kg) 10 Alt KB Power Cleans (1 x 24/16kg) (^1 x 32/24kg) 90m Sprint (3m = 1 rep) B) 5 Hang Power Snatch (40/30kg) (^55/40kg) 10 Dips (^Ring Dips) 30 Double...

Tuesday, 09/02/15

Squat Day! - Overhead Squat - Front Squat - Back Squat For each type of squat: Experienced - 3 x 3 x 85 - 90% Intermediate - 3 x 3 x 80 - 85% Beginner - 3 x 6 ...

Monday, 09/02/15

We're revisiting this workout from Jan 23. The challenge of course is to improve on your last effort both in the 5RM and the metcon. You might choose to go with the same weight as last time in the metcon and try to go faster...

Sunday, 09/02/15 – Rest Day

The 2009 CrossFit Games Men's Triplet included Australia's Steve Willis - "The Commando". The final heat begins at 17:30. The event was an 8 minute AMRAP of 4 Deficit HSPU, 8 KB Swings (32kg), 12 GHD Situps. httpv://www.youtube.com/watch?v=KxYgT8bHMho...

Saturday, 07/02/15

Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees to a target 6" above standing reach 30 Snatches (35/20kg) 30 Burpees 30 Snatches (62.5/35kg) 20 Burpees 30 Snatches (75/45kg) 10 burpees AMRAP Snatches (95/55kg) The action starts at 14:50 httpv://www.youtube.com/watch?v=4z_fayol-SI...