Workout Of The Day

Monday, 14/10/13

For time: 1200m Run 50 Situps (^ Toes-to-Bar) 800m Run 50 KB Swings (24/16kg)  (^ 32/24kg) 400m Run 50 Double Unders (^ 150 D-U, any set less than 30 consecutive reps doesn't count, except the last one if it gets you to 150) [caption id="attachment_4956" align="aligncenter" width="430"] Errol TG-U[/caption]...

Sunday, 13/10/13 – Rest Day

Saturday, 12/10/13

Mobility 6.45am 7.30am Weightlifting 9.30am WOD A) "CrossFit Total 2" Overhead Squat 1RM Bench Press 1RM Clean 1RM Or B) “Danny” (Got to go back to Nov 19, 2011 for the last time we did this one.) AMRAP in 20 minutes: 30 Box Jumps (24") 20 Push Press (52.5/40kg) 30 Pullups ...

Friday, 11/10/13

Either: 1) With a 30 minute cutoff: 5km Row then Max Distance Run in time remaining. Note Row time and distance covered in the run. Or 2) 2 x OTM for 8 minutes, resting 2 minutes between intervals: A) 3 Push Press (70/50kg) 20 Second Plank Hold B) 3 Muscle-Ups (Sub Transitions) 20 Air Squats   [caption id="attachment_4937" align="aligncenter"...

Thursday, 10/10/13

Mobility 6.15pm WOD Complete as many rounds and reps as possible in 5 intervals of 3 minutes, resting one minute between each interval. Begin each new interval where the previous interval finished. 3 Snatches (62.5/45kg) 6 Burpee Box Jumps (24/20") 9 Sumo Deadlifts (62.5/45kg) [caption id="attachment_4924" align="aligncenter" width="560"] Hoppo and Emily[/caption]...

Wednesday, 09/10/13

A) Deadlift 10 x Bar 10 x 50% 7 x 60 % 5 x 70% 3 x 80% 2 x 90% 5 x 1 for 1RM B) AMRAP in 12 minutes: 10 Hand Release Pushups (^ Ring Pushups) 10 Squats (^ Pistols) 10 Situps (^ Weighted 10kg) 10 KB Cleans (24/16kg) (^32/24kg) httpv://www.youtube.com/watch?v=sJUiF0UIeu8 Gotta love Lucky Pants...

Tuesday, 08/10/13

Mobility for Shoulders 6.15pm “Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters (45/30kg) 400m Run 50 Pull-ups [caption id="attachment_4910" align="aligncenter" width="576"] Steve L[/caption]...

Monday, 07/10/13

OPEN GYM 7.00 - 9.00am No other classes 7 Rounds for time: 30 Double Unders 15 Wall Ball (9/6kg) 10 Ring Dips [caption id="attachment_4906" align="aligncenter" width="512"] Leighton[/caption]...

Sunday, 06/10/13

Monday - Open Gym Only 7.00 - 9.00am No other classes The Semper Paratus Challenge at CrossFit CrossAxed continues today. First heat starts at 8.30am. [caption id="attachment_4903" align="aligncenter" width="360"] Oz - Muscle-Up Snatch workout[/caption]...

Saturday, 05/10/13

MOBILITY AND WEIGHTLIFTING AS PER TIMETABLE "Randy" For time: 75 Power Snatches (35/25kg) [caption id="attachment_4900" align="aligncenter" width="512"] G-Force[/caption]...