Saturday 2nd April

Gym will only be open 8am - 11am on this coming Saturday!

28/03/11 - WOD

Complete for time:

75 Squats

50 Pull Ups

20 Ring Dips

50 Squats

35 Pull Ups

15 Ring Dips

25 Squats

20 Pull Ups

10 Ring Dips

CrossFit - What are the CrossFit Games?

REST DAY

All games videos must be in by tonight!!

26/03/11 - ABBATE

"Abbate"

Complete for time:

1 mile run

21 Clean & Jerk (70kg/55kg)

800 metre run

21 Clean & Jerk

1 mile run

25/03/11 - WOD

Complete for time:

21-15-9 reps of

Deadlift (100kg/75kg)

OHS (60kg/42.5kg)

24/03/11 - WOD

Complete 5 rounds for time:

15 Med-Ball Clean

15 Wall Ball

Men = 10kg @ 10ft

Women = 7kg @ 10ft

23/03/11 - REST DAY

A bit of inspiration for you all!

22/03/11 - WOD

Complete for time:

70 Burpees

60 Sit Ups

50 KB Swings (24kg/16kg)

40 Pull Ups

30 Hand-Stand Push ups

21/03/11 - WOD

10k Run

20/03/11 - WOD

Complete for time:

10 Front Squat (60kg/40kg)

1 Rope Climb

9 Front Squat

1 Rope Climb

8 Front Squat

1 Rope Climb

7 Front Squat

1 Rope Climb

6 Front Squat

1 Rope Climb

5 Front Squat

1 Rope Climb

4 Front Squat

1 Rope Climb

3 Front Squat

1 Rope Climb

2 Front Squat

1 Rope Climb

1 Front Squat

1 Rope Climb

19/03/11 - REST DAY

The boys have another crack at the Games WOD!

18/03/11 - WEAVER

"Weaver"

Complete 4 rounds for time:

10 L-Pull Ups

15 Press Ups

15 Chest-to-Bar Pull Ups

15 Press Ups

20 Pull Ups

15 Press Ups

SUNDAY 20TH MARCH

Hey Guys,

Gym will only be open 9am-11am today! Sorry for any inconvenience caused!

Claire & Mat

17/03/11 - STRENGTH

Over-head Squat: 1-1-1-1-1

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

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

16/03/11 - GAMES OPEN WORKOUT 11.1

AMRAP - 10 minutes

30 Double Unders

15 GTOH (35kg/25kg)

15/03/11 - REST DAY

PREPARE FOR THE GAMES!!!!!!!

14/03/11 - STRENGTH

"Back Neck Jerk"

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

15/03/11 - CrossFit Games 2011

The CrossFit Games start today guys!!!

For more information or IF YOU WOULD LIKE TO ENTER then please follow the link below:

http://games.crossfit.com/about-games

It's only $5 per athlete - definitely worth the sweat, tears and experience!

13/03/11 - WOD

Complete 7 rounds for time of:

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

10 Pull Ups

12/03/11 - WOD

Complete for time:

1 mile run

100 Sit Ups

100 Back Extensions

1 mile run

Break the sit ups and back extensions as needed!

11/03/11 - REST DAY

Funny little video containing all the info about the up and coming games!

10/03/11 - PULL UP LADDER

"Pull-up Ladder"

With a continuous running clock complete 1 pull up in the first minutes, 2 in the second, 3 in the third etc.

Well done to Kerry who scored 12 - first time doing the ladder with full pull-ups! Massive effort

Also Well done to young Keland who had a new PR on back squat!!

09/03/11 - WOD

AMRAP - 12 minutes

3 Bench Press (85kg/55kg)

5 Back Squat (102kg/70kg)

08/03/11 - WOD

Complete 10 rounds:

100 metre sprint

rest 90 seconds

OR

800 metre run

3 rounds of:

5 Burpees

10 Pull Ups

15 Wall Ball

800 metre run

07/03/11 - REST DAY

Complete 3 rounds for time:

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

30 Box Jumps (24"/20")

30 KB Swings (24kg/16kg)

30 Burpees

06/03/11 - WOD

Complete 4 rounds for time:

7 Muscle Ups

15 Deadlift (100kg/60kg)

Walking Lunge (30 steps)

05/03/11 - STRENGTH

Shoulder Press

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

04/03/11 - WOD

Complete 5 rounds for time:

20 Backsquat (60kg/40kg)

20 yard hand-stand walk

03/03/11 - REST DAY

Complete 5 rounds for time of:

400 metre run

21 Burpees (jump 1ft above reach)

02/03/11 - WOD

Complete 3 rounds for time of:

400 metre run

15 Snatch

9 HSPU

01/03/11 - McCLUSKEY

"McCluskey"

Complete 3 rounds for time of:

9 Muscle-ups

15 Burpee Pull-ups

21 Pull-ups

800 metre run

28/02/11 - STRENGTH

Hang Power Snatch

3-3-3-3-3

THEN

AMRAP - 15 mins

3 Box Jumps (30"/24")

6 KB Swings (32kg/24kg)

9 Pull Ups