Three rounds for time of:
50 Double-unders
50 Back extensions
Post time to comments.
Archive for January, 2010
31
Jan
WOD 31.01.10
29
Jan
Rest Day 30.01.10
Rest Day
@ CrossFit Smash
Warm-up
- 400m Row (easy)
- 1 x Block Run with Lunges
- 20 Squats
- 10 Push-ups
- 20 squats
- 10 Push-ups
- Stretch and go through movements for 2min
Workout #1
3 x max Pull-ups
Post loads to comments.
Workout #2
Three rounds of:
- 400m Row
- 2 x Block Run/400m
Post time to comments.
Cool-down
- 2 x Block Run (easy)
- Stretch and go
29
Jan
WOD 29.01.10
Warm-up
- 2 x Block Run with Lunges
- 20 OHS with Guide Pole/Broom Stick
- 10 Pull-ups
- 20 OHS with Guide Pole/Broom Stick
- 10 Pull-ups
- Stretch and go through movements for 5min
Workout
Complete as many rounds as you can in twenty minutes of:
- 6 x Knees to Elbows
- 9 x Sit-ups
- 12 x Squats
Post rounds and fractions of rounds completed to comments.
Cool-down
- 2 x Block Run (easy)
- Stretch and go
28
Jan
WOD 28.01.10
Warm-up
- 500m Row (easy)
- 20 Squats
- 10 Push-ups
- 20 Squats
- 10 Push-ups
- Stretch and go through movements for 3min
Workout
“Widow Maker”
- Row 200m
- Back Squat 20 reps
- Row 200m
- Back Squat 20 reps
- Row 200m
Rest as needed between efforts.
Post times for Row and loads for Back Squat to comments.
Cool-down
- 2 x Block Run (easy)
- Stretch and go
Remember to post all results to comments.
27
Jan
WOD 27.01.10
Warm-up
- 2 x Block Run with Lunges
- 10 Push-ups
- 10 OHS with Guide Pole/Broom Stick
- 10 of each sholder progressions with Guide Pole/Broom Stick
- 10 OHS with Guide Pole/Broom Stick
- 10 Push-ups
- Stretch and go through movements for 3min
Workout
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Compare to 090911.
Post times for each round to comments.
Cool-down
- 2 x Block Run (easy)
- Stretch and go
Remember to post all results to comments.
I am watching!!!
26
Jan
Rest Day 26.01.10
Rest Day
Happy Australia Day!
Remember to post all results to comments.
I am watching!!!
25
Jan
WOD 25.01.10
Warm-up
- 2 x Block Run with Lunges
- skip for 1 min
- 15 Squats
- 10 Push-ups
- skip for 1 min
- 15 Squats
- 10 Push-ups
- Stretch and go through movements for 3min
Workout
For time:
- 21 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 21 Burpees
- 18 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 18 Burpees
- 15 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 15 Burpees
- 12 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 12 Burpees
- 9 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 9 Burpees
- 6 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 6 Burpees
- 3 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 3 Burpees
post time to comments
Cool-down
- 2 x Block Run (easy)
- Stretch and go
Remember to post all results to comments.
I am watching!!!
24
Jan
WOD 24.01.10
For time:
- 5 km Run/2km Beach Run
Post time to comments.
- On Noosa Time!!!
23
Jan
WOD 23.01.10
Warm-up
- Row 500m (easy)
- 1 x Block Run with Lunges
- 20 x Squats
- 20 x Push ups
- Stretch and go through movements for 5min
Workout
Three rounds for time of:
- 21 x Pull-ups
- 100 x Squats
Post time to comments.
Cool-down
- 2 x Block Run (easy)
- Stretch and go
22
Jan
Rest Day 22.01.10
Rest Day
@ CrossFit Smash
For time:
- 30 x OHS @ 40K
- 30 x Push-ups
- 30 x Pull-ups
- 1.6 km Run
- 30 x OHS @ 40K
- 30 x Push-ups
- 30 x Pull-ups
Post time to comments.
21
Jan
WOD 210110
Workout #1
For time:
- Row 1000m
Post to comments.
Workout #2
- OHS 1-1-1-1-1 reps
- Front Squat 3-3-3-3-3 reps
- Back Squat 5-5-5-5-5 reps
To be performed one after the other with no rest.
e.g. OHS 1xrep, Front Squat 3xreps, Back Squat 5xreps.
Post loads to comments.
Workout #3
For time:
- Row 1000m
Post to comments.
20
Jan
WOD 20.01.10
Workout #1
Three rounds of:
- 9 x Kettlebell swings @ 2 pood
- 6 x Deadlift @ 100k
- 3 x Muscle-ups/pull-ups + dips (3:1 ratio)
- 1 x Block Run/400m
Post time to comments.
Workout #2
Five rounds of:
- L-sits
Rest as needed between efforts.
Post time for each round to comments.
19
Jan
WOD 19.01.10
“Chipper”
For time:
- 100 x Squats
- 90 x Double Unders/180 Single Unders
- 80 x Sit-ups
- 70 x Push-ups
- 60 x Pull-ups
- 50 x Thrusters @ 40k
- 40 x Burpees
- 30 x Box Jumps
- 20 x Deadlift @ Bodyweight
- 10 x Handstand Push-ups/DB Shoulder Press
Post time to comments.
18
Jan
Rest Day 18.01.10
Rest Day
@ CrossFit Smash
Workout #1
Five rounds of:
- Row 400m
- OHS @ 40k, max reps
Rest as needed between efforts.
Post Row time and OHS reps for each round to comments.
Workout #2
For time:
- 50 GHD sit-ups
Post time to comments.
17
Jan
WOD 17.010.10
For time:
- 150 Burpees
Post time to comments.
