Complete as many rounds in 20 minutes as you can of:
- 5 x Squat Cleans @ 60k
- 7 x Pull-ups
- 9 x Kettlebell Swings @ 24k
Post rounds completed to comments.
Archive for August, 2010
31
Aug
WOD 31.08.10
30
Aug
WOD 30.08.10
Five rounds of:
- Shoulder Press, 5 reps
- Ring Dips (max reps in 1min)
Rest as needed between rounds.
Post load for Shoulder Press and reps for Ring Dips in each round to comments.
28
Aug
Smash Clash 2010
Event Registration – 0900
W0rkouts Anounced – 0930
Events Start – 1000
| Individual Competitors Workout 1 | ||
| 20 min cut off | ||
| 15 | Front Squats | 60kg / 40kg |
| 1 | Lap of block | |
| 15 | Pull ups | |
| 15 | Burpees | |
| 1 | Laps with 2 x sandbags | 2 x 15 kg / 2 x 7.5 kg |
| 15 | Pull ups | |
| 15 | Burpees | |
| 1 | Lap of block | |
| 15 | Thrusters | 60kg / 40kg |
| Individual Competitors Workout 2 | ||
| 3 km run | ||
| Individual Competitors Workout 3 | ||
| Seven Minute AMRAP | ||
| 7 x | Clean & Jerk | 40 kg / 30kg |
| 7 x | Kettlebell swings | 24 kg / 16kg |
| Team Workout 1 | ||
| Burpee sandbag team run! | ||
| 30 burpees | ||
| Run 1km | ||
| 30 burpees | ||
| Collect your team sandbags (15k per guy, 7.5kg per girl) | ||
| (IMPORTANT – one team member must carry two sandbags at a time [while the other has none]) | ||
| swap where necessary – share the load but don’t split the load | ||
| Run 1km | ||
| Team Workout 2 | ||
| Team AMRAP | ||
| 10 min | ||
| 1st 5 min | Clean & Jerk | 40 kg / 30kg |
| 2nd 5 min | Kettlebell swings | 24 kg / 16kg |
| same sex teams – 1 bar between 2 | ||
| mixed teams – girls bar and boys bar | ||
Smash Clash T-Shirts available on the day for $30
Prizes bought to you by our sponsors:
27
Aug
Rest Day 27.08.10
CrossFit Smash Clash Registration Now Closed!
Rest Day
@ CrossFit Smash
Five rounds of:
- 5 x Pull-ups
- 10 x Push-ups
- 15 x Squats
- 5 x Burpees
Post time to comments.
26
Aug
WOD 26.08.10
Smash Clash 2010 info: If competing in a team, both team members need to complete the ‘How do I Register?’ section on the events page Events
Three rounds for time:
- Big Block Run/800m Run
- 30 x Overhead Squats @ 40k
Post time to comments.
*** Smash Clash 2010 *** August 28 *** Register Now! click on Events ***
“Spirit of the Games: Part 2” with Chris Spealler, CrossFit Journal preview video [wmv] [mov]
WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster – video [wmv] [mov]
From the vault: Greg Amundson “Test 3″ video – [wmv] [mov]
James Hobart prepares for the 2010 CrossFit/USAW Weightlifting Open by CrossFit Again Faster – video [wmv] [mov]
25
Aug
WOD 25.08.10
Smash Clash 2010 info: If competing in a team, both team members need to complete the ‘How do I Register?’ section on the events page Events
Workout #1
“50′s”
- 50 x Pull-ups
- 50 x Squats
- 50 x Push-ups
- 50 x Sit-ups
- 50 x Burpees
Post time to comments.
Workout #2
Four rounds for time:
- Row 400m
Rest as needed between rounds.
Post time to comments.
*** Smash Clash 2010 *** August 28 *** Register Now! click on Events ***
“From Top 10 to Level 1” with Camille Leblanc-Bazinet by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
Interview with Annie Thorisdottir from the 2010 CrossFit Games by CrossFit Again Faster – video [wmv] [mov]
24
Aug
WOD 24.08.10
Smash Clash 2010 info: If competing in a team, both team members need to complete the ‘How do I Register?’ section on the events page Events
Workout #1
For time:
- Row 400m
- 15 x Power Clean & Jerk @ 40k
- 15 x Power Snatch @ 40k
- Row 400m
- 15 x Squat Clean & Jerk @ 40k
- 15 x Squat Snatch @ 40k
Post time to comments.
Workout #2
For time:
- Row 400m
- 9 x Power Clean & Jerk @ 40k
- 9 x Power Snatch @ 40k
- Row 400m
- 9 x Squat Clean & Jerk @ 40k
- 9 x Squat Snatch @ 40k
Post time to comments.
*** Smash Clash 2010 *** August 28 *** Register Now! click on Events ***
23
Aug
Rest Day 23.08.10
Rest Day
@ CrossFit Smash
Workout #1
Deadlift 1-1-1-1-1
Post loads to comments.
Workout #2
30-25-20-15 and 10 rep rounds of:
- Burpees
- Shoulder to Overhead @ 40k
Post time to comments.
*** Smash Clash 2010 *** August 28 *** Register Now! click on Events ***
“Better Bracing for Midline Stability” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
22
Aug
WOD 22.08.10
“Helen”
Three rounds for time:
- Small Block Run/400m Run
- 21 x 1 1/2 pood Kettlebell swings (or 24k dumbbell swing)
- 12 x Pull-ups
Post time to comments.
*** Smash Clash 2010 *** August 28 *** Register Now! click on Events ***
“The Female Elite” with Caity Matter, Heather Bergeron and Lindsey Smith – video [wmv] [mov]
“Stomping on the Heel Strike” with Dr. Daniel Lieberman, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
“Spirit of the Games: Part 1” with Chris Spealler, CrossFit Journal preview video [wmv] [mov]
Chris Mason interviews Chris Spealler
21
Aug
WOD 21.08.10
Workout #1
Push Press 1-1-1-1-1
Workout #2
Complete as many rounds in 15 minutes as you can of:
- 12 x Power Cleans @ 40k
- 9 x Push Press @ 40k
- 6 x Burpees
Post rounds completed to comments.
Workout #3 – @ 1200
Workout #4 – @ 1245
Smash Clash T-Shirts available on the day for $30
*** Smash Clash 2010 *** August 28 *** Register Now! click on Events ***
Prizes bought to you by our sponsors:
20
Aug
WOD 20.08.10
Workout #1
Four rounds of:
- Back Squat, 5 reps
- Wall Ball @ 9k, 10 ft target (max reps in 1min)
Rest as needed between rounds.
Post load for Back Squat and reps for Wall Ball in each round to comments.
Workout #2
“Tabata Mash-up”
- Med Ball Cleans
- Push-ups
20 secs work/10 secs rest, alternating between the two exercises for a total of 16 intervals, lowest rep count for any interval is the score for that exercise.
Post tabata score to comments.
*** Smash Clash 2010 *** August 28 *** Register Now! click on Events ***
19
Aug
Rest Day 19.08.10
Rest Day
@ CrossFit Smash
Four rounds of:
- 21 x Kettlebell Swings @ 32k
- 400m Row
- Small Block Run/400m Run
- 21 x Burpees
Rest as needed between rounds.
Post time for each round to comments.
*** Smash Clash 2010 *** August 28 *** Register Now! click on Events ***
Benching with Mikko Salo – video [wmv] [mov]
“Behind the Games: Part 3” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]
From the vault: 2009 CrossFit Games coverage, Mens and Womens couplet event.
“Strategy and the Games” with Tommy Hackenbruck, CrossFit Journal preview video [wmv] [mov]
18
Aug
WOD 18.08.10
“HelFran”
Three rounds for time of:
- Small Block Run/400m Run
- 21 x Kettlebell Swings @ 24k
- 15 x Pull-ups
- 9 x Thrusters @ 60k
Post time to comments.
Smash Clash 2010 Date: August 28 2010 Venue: CrossFit Smash
Register Now! click on Events
17
Aug
WOD 17.08.10
Complete as many rounds in 20 minutes as you can of:
- Overhead Walking Lunges (10k plate) 50 ft.
- 10 x Pull-ups
- 5 x Burpees
Post rounds completed to comments.
———————————————————————————————-
Smash Clash 2010
The Ultimate Canberra CrossFit Event
Male and Female individual and team events
1 Day • 3 Workouts • 1 Winner
Date: August 28 2010
Venue: CrossFit Smash
Ground Floor
7 London Circuit (we are actually on Farrell Place)
Canberra City
ACT [map]
Keep in touch for more details
Smash Clash 2010(click to see poster)
CrossFit Smash Clash Registration costs $20
How do I Register?
1. Complete online form below:
CrossFit Smash Clash Registration Form
Individual Events: 3 workouts
Team Events: Teams of 2 people – 2 workouts
2. Pay Registration – $20
Bank details for direct deposit:
- BANK: St George
- A/C NAME: BODY TO BURN PTY LTD
- BSB# 112 879
- A/C# 57461861
- (Please put your name in the reference field)
email payment confirmation to:
3. Turn up and smash it out!
0900 – Rego
1000 – Events start
1600 – Presentation and BBQ
1800 – For those that are up for it:
Smash Smash 2010
Knightsbridge Penthouse Cocktail Bar
1/34 Mort St
Braddon Australian Capital Territory 2612 (02) 6262 6221 |
16
Aug
WOD 16.08.10
Five rounds for max reps of:
- Body Weight Bench Press
- Air Squats in 1min
Rest as needed between rounds.
Post reps for both exercises in all rounds.
