"HAPPY BIRTHDAY NICOLA L!"
For time:50 Thruster 20kg (15kg)
10 Muscle-ups
40 Thruster 20kg (15kg)
8 Muscle-ups
30 Thruster 20kg (15kg)
6 Muscle-ups
20 Thruster 20kg (15kg)
4 Muscle-ups
10 Thruster 20kg (15kg)
2 Muscle-ups
Post time to comments
CrossFit Rocks
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doug@crossfitrocks.com
M: 0439 781 732
The CrossFit Journal
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- Starting is really easy ... you do not need to be fit or know anything about CrossFit. Step 1 is to give us a call or drop us an email to let us know that you are interested, Step 2 arrange a time to do an Intro Session, Step 3 is fill out a Direct Debit form for your monthly payment. It is that simple, and you will be well on your way to much improved health & fitness. There are no excuses, get started today!
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May 2010
WOD - Monday, 31/05/2010
For time:-
21-18-15-12-9-6-3 reps of:
Front squat , 85kg (55kg)
GHD Sit-up
Post time to comments.
21-18-15-12-9-6-3 reps of:
Front squat , 85kg (55kg)
GHD Sit-up
Post time to comments.
Rest Day - Sunday, 30/05/2010
Photo: Doug & Chad post WOD 5 at regionals. Chad finished in 2nd place and is off to the the world games in July.
WOD - Saturday, 29/05/2010
"HAPPY BIRTHDAY KEN MARSDEN!"
Wall-ball, 10kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 10kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
WOD - Friday, 28/05/2010
4 rounds for time:-
6 Deadlift 140kg (90kg)
9 Deep push ups
12 Toes to bar
Run 200m
6 Deadlift 140kg (90kg)
9 Deep push ups
12 Toes to bar
Run 200m
WOD - Thursday, 27/05/2010
100 Burpees
125 Kettlebell Swings, 24kg (16kg)
150 Box Jumps, 20"
Today's WOD is a partner workout. You and your partner must complete the work chipper style with only one person working at a time.
Post time, partner and strategy to comments.
Thanks to CrossFit South Brooklyn for the WOD
WOD - Wednesday, 26/05/2010
Reminder that tonights class begins at 5:45pm for the state of origin!
Front Squat6-6-6-6-6-6
Finisher
3 attempts max hold L-Sit
WOD - Tuesday, 25/05/2010
6 Rounds for time of:
30 Squats
10 Chest to Bar Pull Ups
5 Power Clean & Push Jerk 70kg (50kg)
Post time to comments
30 Squats
10 Chest to Bar Pull Ups
5 Power Clean & Push Jerk 70kg (50kg)
Post time to comments
WOD - Monday, 24/05/2010
Push Press
3-3-3-3-3-3-3
Finisher
3-3-3-3-3-3-3
Finisher
3 sets of max ring dips
Rest Day - Sunday, 23/05/2010
Rest, revover and go again!
Training Times
- Group Sessions
Monday
6:00am, 9:15am, 5pm, 6:15pm
Tuesday
6:00am, 9:15am, 5pm, 6:15pm
Wednesday
6:00am, 9:15am, 5pm, 6:15pm
Thursday
6:00am, 9:15am, 5pm, 6:15pm
Friday
6:00am, 9:15am, 5pm, 6:15pm
Saturday
8:00am
Intro Sessions
Monday to Friday
7am, 4pm
Private Sessions or Corporate Sessions
By appointment only
Events
CrossFit Games
Info from CrossFit.com
Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
