INITIATION

Joe and Kai - Initiation!

30/11/10 - DIANE

Complete 21-15-9 reps of:

Deadlift (100kg/65kg)

Handstand press ups

29/11/10 - HELEN

Complete 3 rounds for time of:

400 metre run

21 KB Swings (24kg/16kg)

12 Pull Ups

28/11/10 - JACKIE

Crossfit "Jackie" 2009 Canadian Western Qualifier's Women's Final

Complete for time:

1000 metre row

50 Thrusters (15kg/20kg)

30 Pull Ups

27/11/10 - REST DAY

Rest Day

Catch Up!

26/11/10 - STRENGTH

Push Press

3-3-3-3-3-3-3

25/11/10 - COLIN

"Colin"

Complete 6 rounds for time of:

400 metre sandbag carry (20kg/15kg)

12 Push press (52.5kg/37.5kg)

12 Box Jumps (24"/20")

12 Sumo-deadlift High-pull (42.5kg/30kg)

What Is Cross Fit?

What does Crossfit mean to you guys??

24/11/10 - WOD

Complete 7 rounds of:

5 Handstand Press-ups

10 Deadlift (85kg/50kg)

15 Chest to Bar

20 Double Unders

23/11/10 - REST DAY

Keland completes the perfect squat clean!

"Elizabeth"

21-15-9 reps of:

Squat Clean (60kg/40kg)

Ring Dips

22/11/10 - STRENGTH

Mike Burgener: Coaching The Hang Power Clean

"Hang Power Clean"

3-3-3-3-3

21/11/10 - WOD

Complete AMRAP - 20 minutes of:

30 second hold - Handstand

30 second hold - Squat

30 second hold - L-Sit

30 second hold - Chin over Bar

20/11/10 - STRENGTH

Hang-Power Snatch

1-1-1-1-1-1-1-1-1-1

Well done to Coach M - 75kg in the bag (even with a dodgy neck)

19/11/10 - REST DAY

Owen conquers the deadlift WOD (even after we added a couple more Kg's)!

Rest Day

Catch up on any missed workouts!

18/11/10 - WOD

Complete AMRAP - 12 minutes:

400 metre run

5 Deadlift

Deadlift weight should be 85% of your max!!

17/11/10 - BLAKE

"Blake"

Complete 4 rounds of:

100ft walking lunge (20kg/15kg plate above head)

30 Box Jumps (24"/20")

20 Wall Ball (10kg/7kg @ 10ft)

10 Handstand Press ups

16/11/10 - NANCY

"Nancy"

Complete 5 rounds of:

400 metre run

15 overhead squats (42.5kg/30kg)

15/11/10 - REST DAY

Complete:

15 Ground-to-overhead (60kg/40kg)

5 Burpees (jump over bar)

10 GTOH

10 Burpees

5 GTOH

15 Burpees

14/11/10 - WOD

Complete AMRAP - 8 minutes of:

4 Handstand Push-ups

8 KB Swings (32kg/24kg)

12 GHD's

13/11/10 - STRENGTH

Overhead Squat: 1-1-1-1-1

Front Squat: 1-1-1-1-1

Back Squat: 1-1-1-1-1

12/11/10 - WOD

Complete 3 rounds for time of:

30 KB Swings (24kg/20kg)

25 Wall Ball (10kg/7kg @ 10ft)

20 Pull Ups

11/11/10 - REST DAY

Complete for time:

500 metre row

50 KB Swings (24kg/16kg)

500 metre row

50 Wall Ball (10kg/7kg @ 10ft)

10/11/10 - WOD

This is definately one for the "best faces of 2010 book"!

Complete AMRAP - 12 minutes of:

9 KB Squat Cleans (16kg/12kg)

1 Rope Climb

09/11/10 - LUMBERJACK

Complete:

20 Deadlift (125kg/75kg)

400 metre run

20 Kettlebell Swings (32kg/24kg)

400 metre run

20 Overhead Squat (52.5kg/32kg)

400 metre

20 Burpees

400 metre run

20 Chest to Bar pull ups

400 metre run

20 Box Jumps (24"/20")

400 metre run

20 KB Squat Cleans (20kg/16kg)

400 metre run

08/11/10 - WOD

The J man (AKA Olive) executes a perfect snatch!!

Complete:

1 snatch on the minute for 15 minutes - adapt weight accordingly!

07/11/10 - REST DAY

What is CrossFit????

06/11/10 - BARBARA

"Barbara"

Complete 5 rounds of:

20 Pull Ups

30 Press Ups

40 Sit Ups

50 Squats

Rest for 3 minutes in between each round

05/11/10 - WOD

The Rev tackles the muscle-up hand-stand press-up!!!

Complete 5 rounds for time of:

3 Muscle-up Handstand Push-ups

10 Burpee Pull-ups

04/11/10 - WOD

Jamie and the Chief test drive the new flooring!

Complete:

30 Squat Clean & Jerk (70kg/55kg)

03/11/10 - REST DAY

CATCH UP!

02/10/10 - WOD

Complete AMRAP in 20 minutes:

10 Wall Ball (9kg/7kg @ 10ft)

10 GHD's

10 Back Extensions

Velocity Games Images!

Don't blink or you'll miss us!!!

PRACTICE

Get practicing guys - these are coming up on Friday!!!!!

Gary at the Games

Found this cool picture of Gary at the games!!

01/11/10 - 5k RUN

CrossFit Regionals 5k Trial Run - todays WOD should be easy compared to this!!!

31/10/10 - WOD

Complete as many rounds in 20 minutes of:

10 Squat Snatch (42.5kg/30kg)

10 Ring Dips

10 Knees to Elbows

30/10/10 - REST DAY

Catch up on the workouts throughout the week

29/10/10 - WOD

Complete 10 rounds for time of:

1 Clean & Jerk (max weight)

5 Pull Ups

10 Press Ups

15 Squats