Daily WOD

Monday, 17/10/11

WOD Strength: Power Clean 3-3-3 Met Con: Complete as many rounds as possible in 15 minutes: 5 Power Clean @ 80% of heaviest weight 10 x  (1 V-up + 4 Mountain Climbers) INTRO WOD Strength: Deadlift 3-3-3 Met Con: Complete as many rounds as possible in 15 minutes: 5 Deadlift @ 80% of...

Sunday, 16/10/11

Saturday, 15/10/11

WOD “Filthy Fifty” 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Ball (10/6kg) 50 Burpees 50 Double Unders INTRO WOD "Twenty's Plenty" Brendan: "10 Seconds? Soft. I'm going to give eternity a crack!!"...

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!...