Tuesday, January 29, 2008

Tuesday 29th January


"Dumbbell Bear"

Every minute on the minute for 20 minutes do:
5 DB deadlifts
5 DB Hang cleans
5 DB Thrusters

Pair of DB equal to 25% body weight

Note weight used. Score as X and Y with X being the number of rounds you complete on the mintue and Y being remaining rounds if you fall behind the clock

Monday 28th January

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Friday, January 25, 2008

Saturday 26th January


REST DAY

HAPPY AUSTRLIA DAY
Saturday Park Workout = Australia Day Fun Run
The Isynergy Amcal Chemist Thuringowa Australia Day Fun Run is a 4.5km loop starting from Pioneer Park, Riverway Drive on Australia Day, Saturday 26th of January 2008. Enter on the day and enjoy a run or walk along the river. For more information go to

http://www.townsvilleroadrunners.com.au/index.cfm?Menu=FunRunSeries&PageID=278

We will be meeting at the blue Riverway Arts Centre sign at 6:55am. Please wear your Crossfit shirts, if you have them.

Friday 25th January

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Thursday, January 24, 2008

Thursday 24th January


Five Rounds for time:
10 Kettlebell swings (24kg men/16kg women)
20 Pushups
200 Skips


Post times to comments

Wednesday 23rd January


Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments

Tuesday 22nd January


REST DAY

Monday 21st January


Deadlift 1-1-1-1-1-1-1 reps


Post loads to comments.

Sunday, January 20, 2008

Sunday 20th January


"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Tuesday, January 15, 2008

Wednesday 15th January

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Tuesday 15th January


400m Walking Lunge

Post time and number of steps to comments

Monday 13th January


REST DAY


Sunday, January 13, 2008

Sunday 12th January

With a continuously running clock do

one pull-up the first minute,
two pull-ups the second minute,
three pull-ups the third minute...

continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

Saturday, January 12, 2008

Saturday 12th January

The "Welcome Back Workout"
thanks to Matt at CrossFit Brisbane

Two Rounds for Total Reps

1 minute on each exercise, rotate is called but the timer dosen't stop
Knees to elbows
Pushups
Situps
Squats
Burpees
Box Jumps
KB swings
Double unders
Push press
2 minutes rest between rounds

Record total of each round to comments

Thursday, January 10, 2008

Friday 11th January


"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Thursday 10th January

REST DAY

Wednesday 9th January

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Tuesday 8th January

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Monday 7th January

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Tuesday, January 01, 2008

Sunday 6th January



REST DAY

Saturday 5th January

5 Rounds for max reps

Shoulder press
Pushpress
Push jerk

Rest 3 minutes between rounds

men use 35kg, women 25kg

Do not lower the bar to the ground or a rack between exercises, you may rest in a racked possition, but as soon as you rest you must go onto the next exercise.
During 3 minutes rest bar can be returned to ground or rack.

Friday 4th January

Tabata Intervals
(20 seconds of work followed by 10 seconds of rest repeated 8 times for each exercise)

Squat
Pullups
Sit-ups
Push-ups

Rest exactly one minute between exercises.


Scored by the weakest number of reps (calories on the rower) in each of the eight intervals.

The final score is the total of the lowest scores from each exercise.

Post score to comments

Thursday 3rd January

For Time:
Swim 50m
21 Kettlebell swings ( 1 1/2 pood)
10 Pushups
Swim 50m
15 Kettlebell swings( 1 1/2 pood)
20 Pushups
Swim 50m
9 Kettlebell swings (1 1/2 pood)
30 Pushups


Post Time to comments

Wednesday 2nd January


REST DAY

Tuesday 1st January 2008

HAPPY NEW YEAR

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Post total to comments.