Tuesday, February 28, 2012

Wednesday 29th February 2012


Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Courtney Modecki 8:26. Post time to comments.

Monday, February 27, 2012

Tuesday 28th February 2012


Skill day
Strict Pullups, Kipping pullups and Ring dips are today's focus

Saturday, February 25, 2012

Monday 27th February 2012


"Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 142.5kg/100kg
10 Handstand push-ups

Post rounds completed to comments.

OPen Workout 12.1 must be completed and submitted before 11am to contribute to be valid you are able to come into the 5:45am ssession and do it or call fiona to arrange a time.

Sunday 26th February 2012

Rest Day

Friday, February 24, 2012

Saturday 25th February 2012


"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments

Also doing 12.1 between 7-9am for those who need to do it.

Thursday, February 23, 2012

Friday 24th February 2012

AND SO IT BEGINS

Workout 12.1
Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
games.crossfit.com

Tuesday, February 21, 2012

Wednesday 22nd February 2012


Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs.
Post total to comments.

Monday, February 20, 2012

Tuesday 21st February 2012


"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Friday, February 17, 2012

Saturday 18th February 2012


Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Post time to comments.

Thursday, February 16, 2012

Wednesday, February 15, 2012

Thursday 16th February 2012


Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 m Shuttle sprint (5 x 5m)
Rest 90 seconds

Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments.

Monday, February 13, 2012

Wednesday 15th February 2012


Front squat 3-3-3-3-3 reps

Post loads to comments.

Tuesday 14th February


For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

James Hobart 18:18, Dave Hamel 19:13. Post time to comments.

Saturday, February 11, 2012

Monday 13th February 2012


"Erin"

Five rounds for time of:
15 Dumbbells split clean, 20/12.5kg
21 Pull-ups

Post time to comments.

Sunday 12th February 2012

Rest Day



Have you registred for the open yet???

Friday, February 10, 2012

Saturday 11th February


Todays WOD (7am) at The Strand Beach Volley Ball nets (Near McKinley St)

It's Time for Hoover Ball.

Thursday, February 09, 2012

Friday 10th February 2012


Five rounds for time of:
Run 800 meters
9 Muscle-ups

Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments.

Thursday 9th February 2012


Five rounds for time of:
Run 600 meters
15 Squat clean thruster, 42.5kg/30kg

Post time to comments.

Tuesday, February 07, 2012

Sunday, February 05, 2012

Tuesday 7th February 2012


Complete as many rounds as possible in 15 minutes of:
7 Push press,60/42.5kg
10 Overhead squat,60/42.5kg
15 GHD Sit-ups

Monday 6th February 2012


"Rahoi"

Complete as many rounds as possible in 12 minutes of:
12 Box Jump, 24"
6 Thruster, 42.5kg
6 Bar-facing burpees

Jenn Jones 9 rounds + 19 reps (20" box, 65lbs).
Post rounds completed to comments

Sunday 5th February 2012

REST DAY

Friday, February 03, 2012

Saturday 4th february 2012

Three rounds for time of:
10 Deadlift, 125/87.5kg
50 Double-unders

Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs).
Post time to comments

Friday 3rd Febuary

Main site rest day.
Catch up on a missed WOD from the last cycle
or work on your Rope climbs and Handstands

Wednesday, February 01, 2012

Thursday 2nd February 2012

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.