Daily Met Con:
5 Rounds for time of:
20 Overhead Lunges 20kg (15kg)
20 Burpees
Opposite knee makes gentle contact with the ground on each rep. Alternate legs between rounds.
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
Monday, August 30, 2010
Tuesday, 31/08/2010
Daily Met Con:
5 Rounds for time of:
20 Overhead Lunges 20kg (15kg)
20 Burpees
Opposite knee makes gentle contact with the ground on each rep. Alternate legs between rounds.
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
Sunday, August 29, 2010
Monday, 30/08/2010
Burgener Warm-up:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Skills transfer exercises:
Push press from behind
Push jerk from behind
Overhead squat
Pressing snatch balance
Heaving snatch balance
Snatch balance drop
Daily Met Con:
Fat Helen
5 Rounds for time of:
400m Run
21 Kettlebell Swings
12 Pull Ups
Post time to comments.
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Skills transfer exercises:
Push press from behind
Push jerk from behind
Overhead squat
Pressing snatch balance
Heaving snatch balance
Snatch balance drop
Daily Met Con:
Fat Helen
5 Rounds for time of:
400m Run
21 Kettlebell Swings
12 Pull Ups
Post time to comments.
Tuesday, August 24, 2010
Sunday, August 22, 2010
Monday, 23/08/2010
Ryan Leech
Daily Met-Con:
30,25,20,15,10 rounds of:
Burpees
Box Jumps 24"
Toes to Bar
Post time to comments.
Thanks to Crossfit.com for todays Wod.
Wednesday, August 18, 2010
Thursday, 19/08/2010
Coffs Harbour DH Trip 09
Daily Met Con
5 Rounds for time of:
5 Deadlift 100kg/75kg
10 Burpees
Post time to comments.
Tuesday, August 17, 2010
Tuesday, 17/08/2010
Daily Met Con
10,9,8,7,6,5,4,3,2,1
Front Squat 70kg/50kg
Knees to Elbows
Must clean bar from the ground
Post time to comments.
10,9,8,7,6,5,4,3,2,1
Front Squat 70kg/50kg
Knees to Elbows
Must clean bar from the ground
Post time to comments.
Monday, 16/08/2010
Annerley Box
Daily Met Con
"Annie"
50,40,30,20,10
Double Unders
Sit Ups
Strength/Skills
Back Squat
5-5-5-5-5
Wednesday, August 11, 2010
Thursday, 12/08/2010
"Hauraches" like those worn by the Tarahumara Indians in Mexico
Daily Met-Con
4 Rounds for time:
15 SDHP (40kg/30kg)
30 Lunges
50 Double Unders
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD
Monday, August 9, 2010
Tuesday, 10/08/2010
Warm-up
2 Rounds of:
6 Pull Ups
6 OH Squats
10 Abmat Sit Ups
10 Push Ups
10 Good Morning
Daily Met Con
As many rounds in 15 minutes of:
5 Push Jerk 40kg/30kg
7 Box Jumps 30"
Post rounds to comments.
Thanks to CrossfitBrisbane for todays WOD.
Sunday, August 8, 2010
Monday, 9/08/2010
Warm-Up
5x3 Kick to Handstand attempts
5x5 Ring Push-Ups
3x10 OH Squats (8kg bar)
3x10 KB Swings (16kg/8kg
Daily Met-Con
7 Rounds for time of:
200m Run
7 Sumo Deadlift High Pull 40kg/30kg
7 Hanging leg Raise
Strength/skills:
Tabata Push-ups
Post time to comments.
5x3 Kick to Handstand attempts
5x5 Ring Push-Ups
3x10 OH Squats (8kg bar)
3x10 KB Swings (16kg/8kg
Daily Met-Con
7 Rounds for time of:
200m Run
7 Sumo Deadlift High Pull 40kg/30kg
7 Hanging leg Raise
Strength/skills:
Tabata Push-ups
Post time to comments.
Tuesday, August 3, 2010
Wednesday, 04/08/2010
Harry Crews - Author
Daily Met-Con
"Cindy"
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Strength/Skills
Ring Dips/False Grip practice
3-3-3-3-3-3-3
Post rounds to comments.
Sunday, August 1, 2010
Monday,02/07/2010
Warm-Up:
5X
3 Kip attemtps
5 Dead Hang Pull-Up(band assisted if necessary)
3X
Tuck L Hang X 10 seconds
10 Kettlebell Swings 16/12kg
Daily Met-Con
"Fran"
21,15,9
Thrusters 40/30kg
Pull Ups
Strength/Skills
Push Jerk
5-5-5-5-5
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