Daily Met Con:
Burgener Warm up/skills transfer.
For time:
30 Overhead squats 30kg
Thursday, September 30, 2010
Wedneaday, 29/09/2010
Daily Met Con:
As many rounds possible in 20 minutes of:
10 Push press 52kg
10 Kettlebell swings 24kg/16kg
10 Box jumps 24"
Post rounds to comments.
As many rounds possible in 20 minutes of:
10 Push press 52kg
10 Kettlebell swings 24kg/16kg
10 Box jumps 24"
Post rounds to comments.
Monday, September 27, 2010
Tuesday, 28/09/2010
Daily Met Con:
10 Rounds for time of:
15 Deadlift 60kg
15 Push ups
Post time to comments.
Monday, 27/09/2010
Daily Met Con:
For time:
25 Walking lunges
20 Ring Rows
50 Box jump 20"
20 Double unders
25 Push ups
15 Burpees
30 Kettlebell swings 16kg/8kg
30 Sit ups
20 Thruster 20kg/15kg
25 Good morning
15 Medicine ball clean
9 Strict pull ups
Post time to comments.
For time:
25 Walking lunges
20 Ring Rows
50 Box jump 20"
20 Double unders
25 Push ups
15 Burpees
30 Kettlebell swings 16kg/8kg
30 Sit ups
20 Thruster 20kg/15kg
25 Good morning
15 Medicine ball clean
9 Strict pull ups
Post time to comments.
Wednesday, September 22, 2010
Thursday, 23/09/2010
Daily Met Con:
Tabata Thrusters
20 seconds on/10 seconds off
30kg/20kg Thrusters 15 Intervals
Least number of reps performed during the 15 intervals will count as final score. Bar must remain racked for duration of each interval.
Post score to comments.
Thanks to CrossfitBrisbane for todays workout.
Wednesday, 22/09/2010
Daily Met Con:
150 Kettlebell Swings 24kg/16kg
At the start of the workout and every minute on the minute complete,
3 Burpees
3 Knees to elbows
Post time to comments.
Tuesday, September 21, 2010
Tuesday, 21/09/2010
Daily Met Con:
"Fight Gone Bad"
3 five minute rounds with 1 minute rest at the end of each round. Move from each station without stopping clock until all 5 stations have been completed. Count calories for the row and add as reps to final score.
1. Row (calories)
2. Wall Ball 10kg/6kg
3. Sumo deadlift high pull 34kg/24kg
4. Push Press 34kg/24kg
5. Box Jump 20"
Post total to comments.
"Fight Gone Bad"
3 five minute rounds with 1 minute rest at the end of each round. Move from each station without stopping clock until all 5 stations have been completed. Count calories for the row and add as reps to final score.
1. Row (calories)
2. Wall Ball 10kg/6kg
3. Sumo deadlift high pull 34kg/24kg
4. Push Press 34kg/24kg
5. Box Jump 20"
Post total to comments.
Wednesday, September 15, 2010
Tuesday, September 14, 2010
Wednesday, 15/09/2010
Daily Met Con:
3 Rounds for time of:
15 Push Press 60kg/40kg
50 Box Jumps 24"
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
Monday, September 13, 2010
Tuesday, 14/09/2010
Daily Met Con:
1000m Row
75 Wall Ball 10kg/6kg
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
Thursday, September 9, 2010
Friday, 10/09/2010
Daily Met Con:
Strength Benchmark workout.
5 Rounds of:
15 Push Press/Push Jerk 40kg
Must complete each round unbroken with a 30 second rest between each round.
Thursday, 09/09/2010
Daily Met Con:
AMRAP in 20 minutes of
5 Thrusters 40kg
7 Hang Power Clean 40kg
10 Sumo Deadlift High Pull 40kg
Post number of rounds to comments.
Thanks to Crossfit.com for todays workout.
AMRAP in 20 minutes of
5 Thrusters 40kg
7 Hang Power Clean 40kg
10 Sumo Deadlift High Pull 40kg
Post number of rounds to comments.
Thanks to Crossfit.com for todays workout.
Tuesday, September 7, 2010
Tuesday, 07/09/2010
Daily Met Con:
Complete as many reps as possible of each station in 24 minutes of:
Each round begins with a 250m Row
1 min Pull Ups
1 min Box Jumps 24"
1 min KB Swing 24kg/16kg
1 min Burpees
1 min Double Unders
1 min Sit Ups
1 min Rest
Post reps to comments.
Thanks to CrossfitBrisbane for todays workout.
Complete as many reps as possible of each station in 24 minutes of:
Each round begins with a 250m Row
1 min Pull Ups
1 min Box Jumps 24"
1 min KB Swing 24kg/16kg
1 min Burpees
1 min Double Unders
1 min Sit Ups
1 min Rest
Post reps to comments.
Thanks to CrossfitBrisbane for todays workout.
Thursday, September 2, 2010
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