Daily WOD

Monday, 21/05/12

Alternate between the following couplets on the minute, every minute, for 20 Minutes: 5 Thrusters, 5 Kettlebell Swings 5 Pushups, 5 Strict Pullups Each time you fail to complete the required work within the minute reduce the rep scheme by 1 for both exercises within the couplet for...

Sunday, 20/05/12 – Rest Day

Saturday, 19/05/12

"Bradshaw" 10 rounds for time: 3 Handstand Pushups 6 Deadlifts (100/70kg) 12 Pullups 24 Double Unders ...

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. httpv://www.youtube.com/watch?v=ibfzCjKwVgQ httpv://www.youtube.com/watch?v=TBValPkH8aI&feature=endscreen...

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. httpv://www.youtube.com/watch?v=ePbk2DDcPtE...

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...

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...

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 httpv://www.youtube.com/watch?v=EeRg1FhIZTA&feature=relmfu Dumbbell weight in this event: 45kg...

Sunday, 13/05/12 – Rest Day

httpv://www.youtube.com/watch?v=PJ-5xgxcygA...

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")   ...