Daily WOD

Friday, 14/10/11

WOD 3 x 800m Run (3 minute rest between intervals) INTRO WOD For time: 10-9-8-7-6-5-4-3-2-1 Burpees 2-4-6-8-10-12-14-16-18-20 Situps More good times at Noosa. ...

Thursday, 13/10/11

WOD 20 minute AMRAP: 5 Handstand Pushups 10 Dumbell Snatch (20/15kg) 15 Double Unders INTRO WOD Max effort rows: 3 x 100m 2 x 300m 1 x 500m httpv://www.youtube.com/watch?v=wqtV4pQpH4o&feature=player_detailpage Bobby Noyce - 501 continuous double unders in less than 5 minutes. It's a bit monotonous but you should check out what happens at rep...

Wednesday, 12/10/11

WOD For time: 2 Rope Climbs (Sub 20 calories on the rower) 50 Kettlebell Swings (24/16kg) Then seven rounds of: 10 Wall Ball (10/6kg) 10 Pull-ups INTRO WOD "Helen" 3 rounds for time: 400m Run 21 Kettlebell Swings 12 Pullups Josh. "The Power and the Passion"...

Tuesday, 11/10/11

WOD Power Snatch 3-3-3-3 Weighted Pullups 3-3-3-3 INTRO WOD Deadlift 8-8-8-8 ...

Monday, 10/10/11

Happy Birthday for yesterday Flashman! Check out the results of the first week of the Paleo Challenge in yesterday's comments. WOD "Michael" 3 rounds for time: 800m Run 50 Back Extensions 50 Situps + 2000kg Chest to Overhead (For this you may choose any weight you like to accumulate the required tonnage. eg....

Sunday, 09/10/11 – Rest Day

Saturday, 08/10/11

WOD 2011 CrossFit Games Regional Workout 4 For time: 100 Pull-ups 100 Kettlebell swings (24, 16kg) 100 Double-unders 100 Overhead squat (42.5, 30kg) INTRO WOD 15 minute AMRAP 10 DB Press 10 Kettlebell Swings 10 Double Unders Noosa Trip. 3-2-1-GO!...

Friday, 07/10/11

Dave is bringing in some paleo cheesecake tomorrow, and if you've sampled any of the delights he's brought in so far, you know you don't want to miss out on that. WOD and INTRO WOD 1km Run 100 Plank Rows 100 Heel Taps 100 Back Extension 1km...

Thursday, 06/10/11

Check out yesterday's comments to see some great paleo recipe suggestions.  Bear in mind however, honey is not allowed during the challenge and be careful to check the ingredients on your sauces, spices and extracts to ensure that they don't contain any wheat, corn, rice...

Wednesday, 05/10/11

WOD "Elizabeth" For time: 21-15-9 Squat Clean 60/40kg Ring Dips INTRO WOD Practise: L-Sits Rings Rope Climb GHD Pullups ...