CrossFit Rocks

Rest Day - Sunday, 01/04/2012

 

WOD - Saturday, 31/03/2012

"Helen"
3 rounds for time:
400m Run
21 KB Swings, 24kg(16kg) 
12 Pullups

Post time to comments. Log results online (Beyond the Whiteboard)  

 

WOD - Friday, 30/03/2012

Front Squat 
3-3-3-3-3-3-3

Post loads to comments. Log results online (Beyond the Whiteboard)  

 

WOD - Thursday, 29/03/2012

For time:
25 Handstand Pushups
50 Toes to bar
800m Run
75 Push Press, 35kg(25kg)
150 Double unders

Post time to comments. Log results online (Beyond the Whiteboard)  

 

WOD - Wednesday, 28/03/2012

Clean & Jerk @ 50% 1RM
2-2-2-2-2-2-2-2-2-2

Then,  

Weighted Pullups 
1-1-1-1-1-1-1
or
Pullup ladder 

Finisher
Tabata burpees 

Post loads lifted to comments. Log results online (Beyond the Whiteboard)  

 

WOD - Tuesday, 27/03/2012

For time:
400m Sandbag run, 20kg
then complete 3 rounds:
30 Air Squats
10 OA DB Snatch (L) 20kg(15kg)
10 OA DB Snatch (R) 20kg(15kg)

Post time to comments. Log results online (Beyond the Whiteboard)  

 

 

WOD - Monday, 26/03/2012

On the minute for as many rounds as possible complete the following:
BW Deadlift
Handstand Pushup

In the first minute complete 1 bodyweight deadlift and 1 handstand pushup, in the second minute complete 2, third minute complete 3 ect. for as long as possible until you can no longer complete the required amount of work in the minute. 

Post number of completed rounds to comments. Log results online (Beyond the Whiteboard)  

 

 

 

Rest Day - Sunday, 25/03/2012

 

WOD - Saturday, 24/03/2012

For time:
Row 750m
Then, 3 rounds of:
10 Medicine Ball Cleans, 10kg(6kg)
20 Pushups (hand release at bottom)

Post time to comments. Log results online (Beyond the Whiteboard)   

 

 

Photo: Terry & Geoff post "cindy" in Darwin 

WOD 12.5 CrossFit Games Open

Times to complete the workout at cFr
Thursday 22nd (5pm, 6:15pm)
Friday 23rd (6am, 9:15am)
If you can't make one of the scheduled session times additional times are as follows:
Saturday 25th (7am)
Monday 27th (7am)

All scores must be submitted for vallidation before 10am Monday 27th March.  If you can't make one of the scheduled class times contact Doug. 

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups 
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups 
100 pound Thruster, 9 reps 
9 Chest to bar Pull-ups 
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups 
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups 
100 pound Thruster, 18 reps 
18 Chest to bar Pull-ups 
100 pound Thruster, 21 reps 
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.