Daily Met Con
Deadlift
5-5-5-5-5
Post loads to comments.
Wednesday, December 28, 2011
Tuesday, 27/12/2011
Daily Met Con
9 rounds for time of:
5 DB Thrusters 50lbs
5 Strict Chin Ups
5 Burpees
Post time to comments.
Thanks to Crossfit Football for todays workout.
9 rounds for time of:
5 DB Thrusters 50lbs
5 Strict Chin Ups
5 Burpees
Post time to comments.
Thanks to Crossfit Football for todays workout.
Sunday, December 25, 2011
Sunday, 25/12/2011
Daily Met Con
Squat 3X5(add 5lbs to last workout)
Floor Press 3X10
As many rounds as possible in 10 minutes of:
5 Any Way Overhead 84kg
7 Kettlebell Swings 24kg
9 Push Ups
Post number of rounds to comments.
Squat 3X5(add 5lbs to last workout)
Floor Press 3X10
As many rounds as possible in 10 minutes of:
5 Any Way Overhead 84kg
7 Kettlebell Swings 24kg
9 Push Ups
Post number of rounds to comments.
Thursday, 22/12/2011
Daily Met Con
6 rounds for time of:
1 Deadlift@80% of 3RM
1 Strict Pull Up
1 Deadlift@80% of 3RM
3 Strict Pull Ups
1 Deadlift @80% of 3 RM
5 Strict Pull Ups
Post time and load to commens.
Thanks to Crossfit Football for todays wod.
6 rounds for time of:
1 Deadlift@80% of 3RM
1 Strict Pull Up
1 Deadlift@80% of 3RM
3 Strict Pull Ups
1 Deadlift @80% of 3 RM
5 Strict Pull Ups
Post time and load to commens.
Thanks to Crossfit Football for todays wod.
Tuesday, December 20, 2011
Tuesday, 20/12/2011
Daily Met Con
Press
8-8-8
Then...
Max rounds in 3 minutes of:
6 Toes to Bar
9 Burpees
12 One arm DB Snatch 20kg/15k
Rest 1 minute. Repeat cycle 5 times.
Start each round from the last rep completed from previous round eg: If you completed 1 complete round plus 6 T2B
In first cycle next cycle begins with Burpees. Score equals total rounds across all 5 cycles.
Post number of rounds to comments.
Press
8-8-8
Then...
Max rounds in 3 minutes of:
6 Toes to Bar
9 Burpees
12 One arm DB Snatch 20kg/15k
Rest 1 minute. Repeat cycle 5 times.
Start each round from the last rep completed from previous round eg: If you completed 1 complete round plus 6 T2B
In first cycle next cycle begins with Burpees. Score equals total rounds across all 5 cycles.
Post number of rounds to comments.
Sunday, December 18, 2011
Monday, 19/12/2011
Daily Met Con
As many rounds as possible in 20 minutes of:
4 Strict Pull Ups
8 Push Ups
12 Kettlebell Swing 24kg
Post number of rounds to comments.
As many rounds as possible in 20 minutes of:
4 Strict Pull Ups
8 Push Ups
12 Kettlebell Swing 24kg
Post number of rounds to comments.
Tuesday, 13/12/2011
Daily Met Con
8 Rounds of:
3 Box Jump @ 75% of 1RM max height
50m Sprint
Rest 2 minutes between rounds.
Post heights and fastest time to comments.
8 Rounds of:
3 Box Jump @ 75% of 1RM max height
50m Sprint
Rest 2 minutes between rounds.
Post heights and fastest time to comments.
Monday, 12/12/2011
Daily Met Con
5 rounds for time of:
400m Row
6 Power Cleans 60kg
15 Abmat/Wall Ball Sit Up 6kg
Post time to comments.
5 rounds for time of:
400m Row
6 Power Cleans 60kg
15 Abmat/Wall Ball Sit Up 6kg
Post time to comments.
Thursday, 8/12/2011
Daily Met Con
"Wood"
5 rounds for time of:
400m Run
10 Burpee Box Jump 24"
10 Sumo Deadlift High Pull 42kg
10 Thrusters 42kg
Rest 1 minute
Post time to comments.
"Wood"
5 rounds for time of:
400m Run
10 Burpee Box Jump 24"
10 Sumo Deadlift High Pull 42kg
10 Thrusters 42kg
Rest 1 minute
Post time to comments.
Monday, 5/12/2011
Daily Met Con
5 rounds for time of:
3 Deadlift
20 Burpees
Post time and load to comments.
5 rounds for time of:
3 Deadlift
20 Burpees
Post time and load to comments.
Thursday, 1/12/2011
Daily Met Con
"The Ensign"
AMRAP in 3 minutes of:
3 Power Clean 70kg
6 Push Ups
9 squats/9 Ring Dips
Squats on rounds 1,3,5- Ring Dips on rounds 2,4,6
Repeat sequence 6 times Rest 1 minute between
each 3 minute round.
Post rounds and reps to comments.
"The Ensign"
AMRAP in 3 minutes of:
3 Power Clean 70kg
6 Push Ups
9 squats/9 Ring Dips
Squats on rounds 1,3,5- Ring Dips on rounds 2,4,6
Repeat sequence 6 times Rest 1 minute between
each 3 minute round.
Post rounds and reps to comments.
Wednesday, November 30, 2011
Wednesday, 30/11/2011
Daily Met Con
What goes up must come down...
As many rounds as possible in 10 minutes of:
7 Push Press 60kg
7 Push Ups
7 Box Jumps 20"
Post number of rounds to comments.
What goes up must come down...
As many rounds as possible in 10 minutes of:
7 Push Press 60kg
7 Push Ups
7 Box Jumps 20"
Post number of rounds to comments.
Monday, November 28, 2011
Tuesday, 29/11/2011
Daily Met Con
Back Squat
6-6-6-6-6
Abmat/Wall Ball Sit Ups (6kg)
20-20-20-20-20
Post loads to comments.
Back Squat
6-6-6-6-6
Abmat/Wall Ball Sit Ups (6kg)
20-20-20-20-20
Post loads to comments.
Saturday, 26/11/2011
Daily Met Con
5 rounds for time of:
3 Power Cleans @ 75% of body weight
10 supine Ring Pull Ups
5 Box Jumps 24"
Post time and load to comments
5 rounds for time of:
3 Power Cleans @ 75% of body weight
10 supine Ring Pull Ups
5 Box Jumps 24"
Post time and load to comments
Monday, 28/11/2011
Daily Met Con
From The Inside Out
As many rounds as possible in 12 minutes of:
3 Power Snatch @ 75% of 1RM
3 Pull Ups
6 Push Ups
9 24" Jump Touches
Post load and rounds to comments.
Thanks to Crossfit Football for todays
From The Inside Out
As many rounds as possible in 12 minutes of:
3 Power Snatch @ 75% of 1RM
3 Pull Ups
6 Push Ups
9 24" Jump Touches
Post load and rounds to comments.
Thanks to Crossfit Football for todays
Wednesday, November 23, 2011
Thursday, 24/11/2011
Daily Met Con
Smashing the Porcupine Rim Trail - Moab, Utah
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed
by 10 seconds of rest. Perform 8 consecutive intervals of
each of the following exercise:
Wall Ball 9kg (10ft target)
Sumo Deadlift High Pull 34kg
Box Jumps 20"
Push Press 24kg
Row (calories)
There is no additional rest between exercises.
Each exercise is scored by lowest number of reps
(calories on the rower) in each of the eight intervals.
The score is the total of the scores from the five stations.
Post score to comments.
Smashing the Porcupine Rim Trail - Moab, Utah
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed
by 10 seconds of rest. Perform 8 consecutive intervals of
each of the following exercise:
Wall Ball 9kg (10ft target)
Sumo Deadlift High Pull 34kg
Box Jumps 20"
Push Press 24kg
Row (calories)
There is no additional rest between exercises.
Each exercise is scored by lowest number of reps
(calories on the rower) in each of the eight intervals.
The score is the total of the scores from the five stations.
Post score to comments.
Wednesday, 23/11/2011
Daily Met Con
Slickrock Steep - Tusher Trail Moab, Utah
Press
10-10-10-10-10
90 seconds rest between sets.
Post loads to comments.
Slickrock Steep - Tusher Trail Moab, Utah
Press
10-10-10-10-10
90 seconds rest between sets.
Post loads to comments.
Monday, November 21, 2011
Tuesday, 22/11/2011
Daily Met Con
Porcupine Rim Trail, Moab Utah - November, 2011
4 Rounds for time:
5 Deadlifts @ Body Weight
100m Sprint
5 Deadlifts @ Body Weight
100m Sprint
30 second rest between rounds.
Post time to comments.
Porcupine Rim Trail, Moab Utah - November, 2011
4 Rounds for time:
5 Deadlifts @ Body Weight
100m Sprint
5 Deadlifts @ Body Weight
100m Sprint
30 second rest between rounds.
Post time to comments.
Sunday, November 20, 2011
Monday, 21/11/2011
Daily met Con
"I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center."
- Kurt Vonnegut
5 Rounds for time of:
20 Overhead Walking Lunges 20kg
10 90 degree rotational box jumps(right/left=1 rep) 20"
10 Strict Pull Ups
Rest 45 seconds between rounds
*lunge- back knee must touch ground for rep to count
* for rotational box jump start facing box, jump and rotate right 90 degrees landing
on box, step down and repeat jumping left 90 degrees landing on the box. A jump to
the right and left is counted as 1 rep. Stand and land in good athletic position
Post time and reps to comments.
"I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center."
- Kurt Vonnegut
5 Rounds for time of:
20 Overhead Walking Lunges 20kg
10 90 degree rotational box jumps(right/left=1 rep) 20"
10 Strict Pull Ups
Rest 45 seconds between rounds
*lunge- back knee must touch ground for rep to count
* for rotational box jump start facing box, jump and rotate right 90 degrees landing
on box, step down and repeat jumping left 90 degrees landing on the box. A jump to
the right and left is counted as 1 rep. Stand and land in good athletic position
Post time and reps to comments.
Monday, 24/10/2011
Daily Met Con
Complete 6 rounds of
1 minute Row for calories
1 minute to perform 15 KB Swings (32kg)
You have 1 minute to row for calories. You have the second minute to perform 15 KB
swings.
Post total calories rowed to comments.
Complete 6 rounds of
1 minute Row for calories
1 minute to perform 15 KB Swings (32kg)
You have 1 minute to row for calories. You have the second minute to perform 15 KB
swings.
Post total calories rowed to comments.
Wednesday, October 19, 2011
Thursday, 20/10/2011
Daily Met Con
5 Rounds for time of:
100m Run
5 Pull Ups
100m Run
10 Push Ups
100m Run
15 Sit Ups
100m Run
20 Squats
Post time to comments.
5 Rounds for time of:
100m Run
5 Pull Ups
100m Run
10 Push Ups
100m Run
15 Sit Ups
100m Run
20 Squats
Post time to comments.
Monday, October 17, 2011
Tueday, 18/10/2011
Daily Met Con
Bench Press
5-5-5-5-5
Tabata Mash-Up
Sumo Deadlift High Pull 35kg/25kg
Burpees
Eight rounds of each exercise, 20 seconds work 10 seconds rest.
Score equals sum of the combined total of each exercise.
Post score to comments.
Thanks to CrossfitBrisbane for todays workout
Bench Press
5-5-5-5-5
Tabata Mash-Up
Sumo Deadlift High Pull 35kg/25kg
Burpees
Eight rounds of each exercise, 20 seconds work 10 seconds rest.
Score equals sum of the combined total of each exercise.
Post score to comments.
Thanks to CrossfitBrisbane for todays workout
Saturday, 15/10/2011
Daily Met Con
"10,000 pounds"
The goal is to lift 10,000 lbs as fast as possible, using
only a single rep of the following lifts:
Squat
Bench Press
Power Clean
You can use any weight for each of the lifts taking
as many rounds necessary to complete the workout.
The goal is to lift 10, 000 lbs.
You must cycle through all 3 lifts to complete 1 round,
performing only 1 rep of each lift.
Post time, loads and rounds to comments.
Thanks to CrossfitFootball for todays workout.
"10,000 pounds"
The goal is to lift 10,000 lbs as fast as possible, using
only a single rep of the following lifts:
Squat
Bench Press
Power Clean
You can use any weight for each of the lifts taking
as many rounds necessary to complete the workout.
The goal is to lift 10, 000 lbs.
You must cycle through all 3 lifts to complete 1 round,
performing only 1 rep of each lift.
Post time, loads and rounds to comments.
Thanks to CrossfitFootball for todays workout.
Friday, October 14, 2011
Friday, 14/10/2011
Daily Met Con
10 rounds for time of:
10 Pull Ups
10 Ring Dips
Post time to comments.
Thanks to CrossfitBrisbane for today's WOD.
10 rounds for time of:
10 Pull Ups
10 Ring Dips
Post time to comments.
Thanks to CrossfitBrisbane for today's WOD.
Wednesday, 12/10/2011
Daily Met Con
"Kelly"
5 Rounds for time of:
400m Run
30 Box Jumps 24"
30 Wall ball 9kg/6kg
Post time to comments.
"Kelly"
5 Rounds for time of:
400m Run
30 Box Jumps 24"
30 Wall ball 9kg/6kg
Post time to comments.
Tuesday, October 11, 2011
Saturday, October 8, 2011
Sunday, 9/10/2011
Daily Met Con
The Volkswagon 2.0
15, 10, 5 reps of:
Bench Press@ 65% of 1RM
Dips
Strict Pull Ups
Post times to comments.
Thanks to CrossfitFootball for todays WOD.
The Volkswagon 2.0
15, 10, 5 reps of:
Bench Press@ 65% of 1RM
Dips
Strict Pull Ups
Post times to comments.
Thanks to CrossfitFootball for todays WOD.
Thursday, 6/10/2011
Daily Met Con
5 Rounds for time of:
7 Squats- Bodyweight
7 Burpee Box Jumps 20"
Post time and load to comments.
5 Rounds for time of:
7 Squats- Bodyweight
7 Burpee Box Jumps 20"
Post time and load to comments.
Tuesday, October 4, 2011
Tuesday, 4/10/2011
Daily Met Con
5 Rounds for time of:
6 Handstand Push Ups
12 Chest to Bar Pull Ups
24 DB Walking Lunges (17kg)
Post time to comments.
5 Rounds for time of:
6 Handstand Push Ups
12 Chest to Bar Pull Ups
24 DB Walking Lunges (17kg)
Post time to comments.
Monday, 3/10/2011
Daily Met Con
5 Rounds for time of:
3 Push Jerk or Split Jerk (70kg)
6 Pull Ups
9 Push Ups
Post time to comments.
5 Rounds for time of:
3 Push Jerk or Split Jerk (70kg)
6 Pull Ups
9 Push Ups
Post time to comments.
Wednesday, 21/09/2011
Daily Met Con
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Post loads to comments.
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Post loads to comments.
Tuesday, 20/09/2011
Daily Met Con
As Many Rounds as Possible in 15 minutes of:
10 Wall Ball (9kg)
10 Toes to bar
10 Box Jumps (24")
Post number of rounds to comment.
As Many Rounds as Possible in 15 minutes of:
10 Wall Ball (9kg)
10 Toes to bar
10 Box Jumps (24")
Post number of rounds to comment.
Monday, 19/09/2011
Daily Met Con
4 Rounds for time of:
Run 400m
15 Thrusters (42kg)
15 Pull Ups
Post time to comments.
4 Rounds for time of:
Run 400m
15 Thrusters (42kg)
15 Pull Ups
Post time to comments.
Wednesday, 14/09/2011
Daily Met Con
For time:
25 Walking Lunges
20 Pull Ups
50 Box Jumps (20")
20 Double Unders
25 Ring Dips
20 Knees to Bar
30 Kettlebell Swing (24kg)
30 Sit Ups
20 DB Hang Squat Clean (17kg)
25 Back Extension
30 Wall Ball (9kg)
3 Rope Climb (15ft)
Post time to comments.
For time:
25 Walking Lunges
20 Pull Ups
50 Box Jumps (20")
20 Double Unders
25 Ring Dips
20 Knees to Bar
30 Kettlebell Swing (24kg)
30 Sit Ups
20 DB Hang Squat Clean (17kg)
25 Back Extension
30 Wall Ball (9kg)
3 Rope Climb (15ft)
Post time to comments.
Tuesday, September 13, 2011
Tuesday, 13/09/2011
Daily Met Con
6 Rounds for time of:
12 Barbell Walking Lunges@ 35%-40% of 1RM Squat
(6 each side)
25m Sprint
12 Bar Dips
Barbell walking lunge is done by placing barbell on your back
and lunging out until your back knee touches the ground,
then stand up and repeat.
Post time and load to comments
Thanks to CrossfitFootball for todays WOD.
6 Rounds for time of:
12 Barbell Walking Lunges@ 35%-40% of 1RM Squat
(6 each side)
25m Sprint
12 Bar Dips
Barbell walking lunge is done by placing barbell on your back
and lunging out until your back knee touches the ground,
then stand up and repeat.
Post time and load to comments
Thanks to CrossfitFootball for todays WOD.
Monday, 12/09/2011
Daily Met Con
8 Rounds for time of:
5 Power Snatch 42kg
200m Row
Post fastest 200m row to comments.
8 Rounds for time of:
5 Power Snatch 42kg
200m Row
Post fastest 200m row to comments.
Saturday, 10/09/2011
Daily Met Con
Bench Press
6-6-6-6-6
Strict Pull Ups
6-6-6-6-6
Perform both Bench Press and Pull Ups without
rest. Rest as necessary between rounds.
Post loads to comments.
Bench Press
6-6-6-6-6
Strict Pull Ups
6-6-6-6-6
Perform both Bench Press and Pull Ups without
rest. Rest as necessary between rounds.
Post loads to comments.
Friday, September 9, 2011
Thursday, 8/09/2011
Daily Met Con
Two Rounds each for time of:
500m Row
400m Run
20 DB Thrusters 20kg/15kg
No rest between Row, Run and Thrusters.
Rest as necessary between rounds.
Post time for each round and total time to comments.
Thanks to CrossfitBrisbane for todays WOD.
Two Rounds each for time of:
500m Row
400m Run
20 DB Thrusters 20kg/15kg
No rest between Row, Run and Thrusters.
Rest as necessary between rounds.
Post time for each round and total time to comments.
Thanks to CrossfitBrisbane for todays WOD.
Sunday, September 4, 2011
Thursday, 1/09/2011
Daily Met Con
For time:
60 Push Ups
20 Wall Ball 10kg/6kg
30 Toes to Bar
40 Push Press 20kg DB/15kg DB
50 Burpees
60 Sumo Deadlift High Pull 32kg KB/24kg KB
Post time to comments.
Thanks to CrossfitBrisbane for todays wod.
For time:
60 Push Ups
20 Wall Ball 10kg/6kg
30 Toes to Bar
40 Push Press 20kg DB/15kg DB
50 Burpees
60 Sumo Deadlift High Pull 32kg KB/24kg KB
Post time to comments.
Thanks to CrossfitBrisbane for todays wod.
Tuesday, August 30, 2011
Monday, August 29, 2011
Tuesday, 30/08/2011
Daily Met Con
"Fight Gone Bad"
3 rounds of:
Row (Cals)
Push Press (34kg/24kg)
Box Jump 20"
Sumo Deadlift High Pull (34kg/24kg)
Wall Ball (9kg/6kg)
Complete 1 minute at each station moving to the next with
the clock running continuously until all 5 stations have been
completed. 1 minute rest is taken after each 5 minute round.
Count all reps for final score using calories on the rower as reps.
Post final score to comments
"Fight Gone Bad"
3 rounds of:
Row (Cals)
Push Press (34kg/24kg)
Box Jump 20"
Sumo Deadlift High Pull (34kg/24kg)
Wall Ball (9kg/6kg)
Complete 1 minute at each station moving to the next with
the clock running continuously until all 5 stations have been
completed. 1 minute rest is taken after each 5 minute round.
Count all reps for final score using calories on the rower as reps.
Post final score to comments
Monday, 29/08/2011
Daily Met Con
As many rounds as possible in 15 minutes of:
5 Hang Power Cleans 60kg
7 Supine Ring Rows
9 Box Jumps 20"
Post number of rounds to comments.
Thanks to CrossfitFootball for todays Wod.
As many rounds as possible in 15 minutes of:
5 Hang Power Cleans 60kg
7 Supine Ring Rows
9 Box Jumps 20"
Post number of rounds to comments.
Thanks to CrossfitFootball for todays Wod.
Sunday, August 28, 2011
Thursday, 25/08/2011
Daily Met Con
4 Rounds for time of:
500m Row
Rest 3 minutes
Post times to comments.
4 Rounds for time of:
500m Row
Rest 3 minutes
Post times to comments.
Wednesday, August 24, 2011
Wednesday, 24/08/2011
Daily Met Con
5 Rounds for time of:
15 Deadlift 85kg
15 Toes to Bar
Post time to comments.
5 Rounds for time of:
15 Deadlift 85kg
15 Toes to Bar
Post time to comments.
Tuesday, August 23, 2011
Tuesday, 23/08/2011
Daily Met Con
"Grace"
30 Reps for time of:
Clean and Jerk 60kg/40kg
Post time and load to comments.
"Grace"
30 Reps for time of:
Clean and Jerk 60kg/40kg
Post time and load to comments.
Sunday, August 21, 2011
Sunday, 21/08/2011
Daily Met Con
3 Rounds of time of:
12 Front Squat 60kg/40kg
12 Burpee Pull Ups
Post time to comments.
Thanks to CrossfitBrisbane for todays wod.
3 Rounds of time of:
12 Front Squat 60kg/40kg
12 Burpee Pull Ups
Post time to comments.
Thanks to CrossfitBrisbane for todays wod.
Saturday, August 20, 2011
Thursday, 18/08/2011
Daily Met Con
The Volkswagen
21-15-9 reps of
Bench Press @ body weight
Pull Ups
Post time to comments.
The Volkswagen
21-15-9 reps of
Bench Press @ body weight
Pull Ups
Post time to comments.
Tuesday, August 16, 2011
Tuesday, 16/08/2011
Daily Met Con
"Tabata This"
Row
1 minute rest
Squats
1 minute rest
Pull Ups
1 minute rest
Push Ups
1 minute rest
Sit Up
Complete 8 sets of 20 seconds work followed by 10 seconds rest after each
set. Complete all 8 sets before moving to the next station. Count calories for
reps on the rower.
Lowest rep count from each set is counted towards final score.
Post lowest score from each station with final result to comments.
Monday, August 15, 2011
Monday, 15/08/2011
Daily Met Con
Warm Up
1000m Row
3 rounds
20 Sit Ups
20 Box Jumps 24"
20 Push Ups
20 Romanian Deadlift 40kg
10 Dead Hang Pull Ups
Front Squat
3-3-3-3-3
Post loads to comments.
Warm Up
1000m Row
3 rounds
20 Sit Ups
20 Box Jumps 24"
20 Push Ups
20 Romanian Deadlift 40kg
10 Dead Hang Pull Ups
Front Squat
3-3-3-3-3
Post loads to comments.
Thursday, August 11, 2011
Thursday, 11/08/2011
Daily Met Con
As many rounds as possible in 12 minutes of:
400m Run
5 Deadlifts
Post rounds and load to comments.
As many rounds as possible in 12 minutes of:
400m Run
5 Deadlifts
Post rounds and load to comments.
Wednesday, August 10, 2011
Wednesday, 10/08/2011
Daily Met Con
Warm Up
5min Skipping
For max reps:
1 minute DB Thrusters 22kg
1 minute rest
1 minute Toes to Bar
1 minute rest
1 minute Row (cals)
1 minute rest
1 minute Burpees
Deadlift
5-5-3-3-3-2-2-2-2-1-1-1-1-1
Post load and reps to comments.
Thanks to CrossfitFootball for todays warm up.
Warm Up
5min Skipping
For max reps:
1 minute DB Thrusters 22kg
1 minute rest
1 minute Toes to Bar
1 minute rest
1 minute Row (cals)
1 minute rest
1 minute Burpees
Deadlift
5-5-3-3-3-2-2-2-2-1-1-1-1-1
Post load and reps to comments.
Thanks to CrossfitFootball for todays warm up.
Saturday, 6/08/2011
Daily Met Con
3 rounds for time of:
9 Thrusters 42kg/30kg
12 Pull Ups
15 Double Unders
Post time to comments.
3 rounds for time of:
9 Thrusters 42kg/30kg
12 Pull Ups
15 Double Unders
Post time to comments.
Friday, August 5, 2011
Friday, 5/08/2011
Daily Met Con
As many rounds as possible in 20 minutes of:
200m Row
15 Kettlebell Swings 24kg/16kg
21 Abmat Sit Ups
15 DB Push Press 20kg/15kg
Post number of rounds to comments.
As many rounds as possible in 20 minutes of:
200m Row
15 Kettlebell Swings 24kg/16kg
21 Abmat Sit Ups
15 DB Push Press 20kg/15kg
Post number of rounds to comments.
Thursday, 4/08/2011
Daily Met Con
4 Rounds for time of:
100ft Walking lunge 20kg/15kg
30 Box Jumps 24"/20"
20 Weighted Pull Ups 15kg/10kg
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
4 Rounds for time of:
100ft Walking lunge 20kg/15kg
30 Box Jumps 24"/20"
20 Weighted Pull Ups 15kg/10kg
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
Monday, August 1, 2011
Tuesday, 2/08/2011
Daily Met Con
"Lizzie"
12, 9, 6 and 3 reps for time of:
Power Clean 84kg
Ring Dips
Deadlift
5-5-5
Post time and loads to comments.
Thanks to Crossfit Football for todays WOD.
"Lizzie"
12, 9, 6 and 3 reps for time of:
Power Clean 84kg
Ring Dips
Deadlift
5-5-5
Post time and loads to comments.
Thanks to Crossfit Football for todays WOD.
Saturday, July 30, 2011
Saturday, 30/07/2011
Daily Met Con
3 rounds
10 Push ups
10 Squats
10 Chin Ups
10 Hollow Rocks
10 Romanian Deadlift (40kg)
Back Squat
5-5-5
Bench Press
5-5-5
Post loads to comments
3 rounds
10 Push ups
10 Squats
10 Chin Ups
10 Hollow Rocks
10 Romanian Deadlift (40kg)
Back Squat
5-5-5
Bench Press
5-5-5
Post loads to comments
Wednesday, July 27, 2011
Thursday, 28/07/2011
Daily Met Con
3 Rounds
20 Single arm DB walking lunges (R)
20 Single arm DB walking lunges (L)
Max rep Pull Ups
Use as heavy a dumbbell as possible.
Post loads and total pull ups to comments.
Thanks to Crossfit Football for todays WOD.
3 Rounds
20 Single arm DB walking lunges (R)
20 Single arm DB walking lunges (L)
Max rep Pull Ups
Use as heavy a dumbbell as possible.
Post loads and total pull ups to comments.
Thanks to Crossfit Football for todays WOD.
Tuesday, July 26, 2011
Tuesday, 26/072011
Daily Met Con
"The Chief"
Max rounds in 3 minutes of:
3 Power Clean 60kg/40kg
6 Push Ups
9 Squats
Rest 1 minute. Repeat cycle 5 times.
Post rounds to comments.
"The Chief"
Max rounds in 3 minutes of:
3 Power Clean 60kg/40kg
6 Push Ups
9 Squats
Rest 1 minute. Repeat cycle 5 times.
Post rounds to comments.
Monday, July 25, 2011
Monday, 25/07/2011
Daily Met Con
"Jackie"
1000m Row
50 Thrusters 20kg/15kg
30 Pull Ups
Post time to comments.
"Jackie"
1000m Row
50 Thrusters 20kg/15kg
30 Pull Ups
Post time to comments.
Saturday, July 23, 2011
Saturday, 23//07/2011
Daily Met Con
5 Rounds for time of:
5 Power Clean @ BW
5 Bench Press @ BW
Post time and loads to comments.
5 Rounds for time of:
5 Power Clean @ BW
5 Bench Press @ BW
Post time and loads to comments.
Wednesday, July 20, 2011
Thursday, 21/07/2011
Daily Met Con
3 Rounds for time of:
10 Overhead Squats 60kg
50 Double Under
Post time comments.
3 Rounds for time of:
10 Overhead Squats 60kg
50 Double Under
Post time comments.
Monday, July 18, 2011
Tuesday, 19/072011
Daily Met Con
"Morrison"
50,40,30,20 and 10 reps for time of:
Wall Ball 9kg
Box Jump 24"
Kettlebell Swing 24kg
Post time to comments.
"Morrison"
50,40,30,20 and 10 reps for time of:
Wall Ball 9kg
Box Jump 24"
Kettlebell Swing 24kg
Post time to comments.
Friday, July 15, 2011
Saturday, 16//07/2011
Daily Met Con
For time:
800m Row
10 Burpees
600m Row
20 Burpees
400m Row
30 Burpees
200m Row
40 Burpees
Post time to comments.
Thanks to CrossfitBrisbane for todays Wod.
For time:
800m Row
10 Burpees
600m Row
20 Burpees
400m Row
30 Burpees
200m Row
40 Burpees
Post time to comments.
Thanks to CrossfitBrisbane for todays Wod.
Wednesday, July 13, 2011
Wednesday, 13/07/2011
Daily Met Con
For time:
50 Pull Ups
10 Burpees
40 Pull Ups
20 Burpees
30 Pull Ups
30 Burpees
20 Pull Ups
40 Burpees
10 Pull Ups
50 Burpees
Post time to comments.
For time:
50 Pull Ups
10 Burpees
40 Pull Ups
20 Burpees
30 Pull Ups
30 Burpees
20 Pull Ups
40 Burpees
10 Pull Ups
50 Burpees
Post time to comments.
Monday, July 11, 2011
Tuesday, 12/072011
Daily Met Con
5 Rounds for time of:
400m Run
20 Deadlift 66kg
20 Push Ups
10 Deadlift 66kg
10 Push Ups
Post time to comments.
5 Rounds for time of:
400m Run
20 Deadlift 66kg
20 Push Ups
10 Deadlift 66kg
10 Push Ups
Post time to comments.
Wednesday, July 6, 2011
Thursday, 7/07/2011
Daily Met Con
After 3years of Crossfit finally had my first Box Jump Bingle!
5 Rounds for time of:
3 Front Squat @ 70% of 1RM
6 Box Jumps 30''/24"
9 Cal Row
Rest ratio is 1:1 ie: If it takes 1min to complete 1 round
rest 1 minute.
Post time and load to comments.
After 3years of Crossfit finally had my first Box Jump Bingle!
5 Rounds for time of:
3 Front Squat @ 70% of 1RM
6 Box Jumps 30''/24"
9 Cal Row
Rest ratio is 1:1 ie: If it takes 1min to complete 1 round
rest 1 minute.
Post time and load to comments.
Tuesday, July 5, 2011
Tuesday, June 28, 2011
Wednesday, 29/06/2011
Daily Met Con
For Time:
25 Walking Lunge
20 Pull Ups
50 Box Jumps 20"
20 Double Unders
25 Ring Dips
20 Knees to bar
30 Kettlebell Swings 32kg/24kg
30 Sit Ups
20 Hang squat Clean 15kg (DB)
25 Back Extensions
30 Wall Ball Shots 10kg/6kg
Post time to comments.
For Time:
25 Walking Lunge
20 Pull Ups
50 Box Jumps 20"
20 Double Unders
25 Ring Dips
20 Knees to bar
30 Kettlebell Swings 32kg/24kg
30 Sit Ups
20 Hang squat Clean 15kg (DB)
25 Back Extensions
30 Wall Ball Shots 10kg/6kg
Post time to comments.
Saturday, June 25, 2011
Saturday, 25//06/2011
Daily Met Con
"Linda" aka "Three Bars of Death"
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift, 150% BW
Bench Press, 100% BW
Clean, 75%BW
Post time to comments.
"Linda" aka "Three Bars of Death"
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift, 150% BW
Bench Press, 100% BW
Clean, 75%BW
Post time to comments.
Wednesday, June 22, 2011
Tuesday, June 21, 2011
Wednesday, 22/06/2011
Daily Met Con
"Nate"
As many rounds as possible in 20 minutes of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 32kg/24kg
Post number of rounds to comments.
"Nate"
As many rounds as possible in 20 minutes of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 32kg/24kg
Post number of rounds to comments.
Monday, June 20, 2011
Tuesday, 21/06/2011
Friday, June 17, 2011
Saturday, 18//06/2011
Daily Met Con
"Small"
3 rounds for time of:
1000m Row
50 Burpees
50 Box Jumps 24"
800m Run
Post time to comments.
"Small"
3 rounds for time of:
1000m Row
50 Burpees
50 Box Jumps 24"
800m Run
Post time to comments.
Wednesday, June 15, 2011
Thursday, 16/06/2011
Daily Met Con
"Crossfit Disco"
Complete 10,9,8,7,6,5,4,3,2,1 reps of:
Power Clean@75% of Body Weight
Pull Ups
Post time to comments.
Thanks to CrossfitFootball for todays WOD.
"Crossfit Disco"
Complete 10,9,8,7,6,5,4,3,2,1 reps of:
Power Clean@75% of Body Weight
Pull Ups
Post time to comments.
Thanks to CrossfitFootball for todays WOD.
Tuesday, June 14, 2011
Wednesday, 15/06/2011
Daily Met Con
For time:
21 Deadlift 100kg
50 Squats
21 Push Press 60kg
15 Deadlift 100kg
50 Squats
15 Push Press 60kg
9 Deadlift 100kg
50 Squats
9 Push Press 60kg
Post time to comments.
For time:
21 Deadlift 100kg
50 Squats
21 Push Press 60kg
15 Deadlift 100kg
50 Squats
15 Push Press 60kg
9 Deadlift 100kg
50 Squats
9 Push Press 60kg
Post time to comments.
Tuesday, 14/06/2011
Daily Met Con
2 Rounds for max reps of:
Row (cal)
Rest
Pull-Ups
Rest
Push-Ups
Rest
Sit-Ups
Rest
Squats
1 Minute per station - 1 Minute rest between rounds.
Post total number of reps to comments.
Thanks to CrossfitBrisbane for todays WOD.
2 Rounds for max reps of:
Row (cal)
Rest
Pull-Ups
Rest
Push-Ups
Rest
Sit-Ups
Rest
Squats
1 Minute per station - 1 Minute rest between rounds.
Post total number of reps to comments.
Thanks to CrossfitBrisbane for todays WOD.
Friday, June 10, 2011
Friday, 10/06/2011
Daily Met Con
"Elizabeth"
21-15-9 reps for time:
Squat Clean 60kg/40kg
Ring Dips
Post time to comments.
Thursday, June 9, 2011
Thursday, 9/06/2011
Daily Met Con
"Lynne"
5 Rounds for max reps:
BW Bench Press
Pull Ups
Rest as required between rounds
Post reps per round and total reps to comments
"Lynne"
5 Rounds for max reps:
BW Bench Press
Pull Ups
Rest as required between rounds
Post reps per round and total reps to comments
Wednesday, June 8, 2011
Wednesday, 8/06/2011
Daily Met Con
"Annie"
For time,
50, 40, 30, 20 and 10 Reps each of:
Double Unders
Sit Ups
Post time to comments.
"Annie"
For time,
50, 40, 30, 20 and 10 Reps each of:
Double Unders
Sit Ups
Post time to comments.
Monday, June 6, 2011
Monday, 6/06/2011
Daily Met Con
5 Rounds for time of:
15 Thrusters 42kg/30kg
15 bar facing Burpees
Post time to comments.
5 Rounds for time of:
15 Thrusters 42kg/30kg
15 bar facing Burpees
Post time to comments.
Saturday, June 4, 2011
Saturday, 4//06/2011
Daily Met Con
Crossfit Regional Wod #6
For time:
20cal Row
30 Burpees
40 Two handed dumbbell ground to overhead (20kg/16kg)
50 Toes to Bar
100 foot Overhead walking lunge (20kg/16kg)
150 foot Sprint
Post time to comments.
Crossfit Regional Wod #6
For time:
20cal Row
30 Burpees
40 Two handed dumbbell ground to overhead (20kg/16kg)
50 Toes to Bar
100 foot Overhead walking lunge (20kg/16kg)
150 foot Sprint
Post time to comments.
Wednesday, June 1, 2011
Thursday, 2/06/2011
PERKINS THE HUMAN MACHINE | Hungry Beast
Daily Met Con
"Mary"
As many rounds as possible in 20 minutes of:
5 Handstand Push Ups
10 Pistols
15 Pull Ups
Alternate legs on pistols.
Post rounds to comments.
Daily Met Con
"Mary"
As many rounds as possible in 20 minutes of:
5 Handstand Push Ups
10 Pistols
15 Pull Ups
Alternate legs on pistols.
Post rounds to comments.
Tuesday, May 31, 2011
Monday, May 30, 2011
Tuesday, 31/05/2011
Daily Met Con
21-15-9 reps for time of:
Deadlift 143kg
Box Jump 30"
Post time to comments.
21-15-9 reps for time of:
Deadlift 143kg
Box Jump 30"
Post time to comments.
Wednesday, May 25, 2011
Thursday, 26/05/2011
Daily Met Con
"Grace"
30 reps for time of:
Clean & Jerk 60kg/40kg
Post time to comments.
"Grace"
30 reps for time of:
Clean & Jerk 60kg/40kg
Post time to comments.
Wednesday, 25/05/2011
Daily Met Con
5 Rounds for time of:
10 Pull Ups
15 Box Jumps 24"
10 Dead lift 100kg/75kg
Post time to comments.
5 Rounds for time of:
10 Pull Ups
15 Box Jumps 24"
10 Dead lift 100kg/75kg
Post time to comments.
Monday, May 23, 2011
Tuesday, 24/05/2011
Daily Met Con
7 rounds for time of:
35 Double Unders
1 Snatch
Make 1 Snatch attempt per round
Post time and total of all successful snatches to comments. Do not count missed reps.
7 rounds for time of:
35 Double Unders
1 Snatch
Make 1 Snatch attempt per round
Post time and total of all successful snatches to comments. Do not count missed reps.
Sunday, May 22, 2011
Monday, 23/05/2011
Daily Met Con
Warm Up
50 Double Unders
3 Rounds
10 Bar Dips
10 Toes to Bar
15 Back Extensions
Front Squat
3-3-3-3-3-3-3
Post loads to comments.
Warm Up
50 Double Unders
3 Rounds
10 Bar Dips
10 Toes to Bar
15 Back Extensions
Front Squat
3-3-3-3-3-3-3
Post loads to comments.
Sunday, 22/05/2011
Daily Met Con
"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings 24kg/16kg
12 Pull Ups
Post time to comments.
"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings 24kg/16kg
12 Pull Ups
Post time to comments.
Thursday, May 19, 2011
Thursday, 19/05/2011
Daily Met Con
AMRAP in 20 minutes of:
10 DB Bench Press 17kg
10 BB Bent Over Row 35kg
20 Abmat Sit Ups
5 Chin Ups
Post number of rounds to comments.
AMRAP in 20 minutes of:
10 DB Bench Press 17kg
10 BB Bent Over Row 35kg
20 Abmat Sit Ups
5 Chin Ups
Post number of rounds to comments.
Tuesday, May 17, 2011
Wednesday, 18/05/2011
Daily Met Con
Warm Up
50 Burpees
3 rounds of:
10 SDHP 35kg
10 OH Squats 25kg
Master's WOD #9
200 Double Unders
100 Kettlebell Swings 24kg/16kg
For every Double Under missed AND every break in the KB Swings row 25m at the end of the
last KB Swing. Your time stops at the end of the row. Eg, if you missed 25 Double Unders and break
5 times in the KB Swings you will need to row 750m (30X25m=750) before the clock stops.
Post time to comments.
Warm Up
50 Burpees
3 rounds of:
10 SDHP 35kg
10 OH Squats 25kg
Master's WOD #9
200 Double Unders
100 Kettlebell Swings 24kg/16kg
For every Double Under missed AND every break in the KB Swings row 25m at the end of the
last KB Swing. Your time stops at the end of the row. Eg, if you missed 25 Double Unders and break
5 times in the KB Swings you will need to row 750m (30X25m=750) before the clock stops.
Post time to comments.
Monday, May 16, 2011
Tuesday, 17/05/2011
Daily Met Con
"Fran"
21-15-9 reps for time
Thrusters 42kg (30kg)
Pull Ups
Post time to comments.
"Fran"
21-15-9 reps for time
Thrusters 42kg (30kg)
Pull Ups
Post time to comments.
Monday, 16/05/2011
Daily Met Con
"Crossfit Total"
Back Squat, 1 rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
Post loads to comments.
"Crossfit Total"
Back Squat, 1 rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
Post loads to comments.
Friday, May 13, 2011
Saturday, 14/05/2011
Daily Met Con
As many rounds as possible in 20 minutes of:
5 Chest to bar Pull Ups
10 Wall Ball Shots 10kg
15 Kettlebell Swings 24kg
Post number of rounds to comments.
As many rounds as possible in 20 minutes of:
5 Chest to bar Pull Ups
10 Wall Ball Shots 10kg
15 Kettlebell Swings 24kg
Post number of rounds to comments.
Thursday, 12/05/2011
Daily Met Con
5 Rounds for time of:
5 OH Squat 60kg
10 Toes to Bar
15 DB Hang power Squat Clean 18kg
20 Double Unders
Post time to comments.
5 Rounds for time of:
5 OH Squat 60kg
10 Toes to Bar
15 DB Hang power Squat Clean 18kg
20 Double Unders
Post time to comments.
Tuesday, May 10, 2011
Wednesday, 11/05/2011
Daily Met Con
As many rounds possible in 15 minutes of:
3 Pull Ups
3 Bar Dips
Post number of rounds to comments.
As many rounds possible in 15 minutes of:
3 Pull Ups
3 Bar Dips
Post number of rounds to comments.
Monday, May 9, 2011
Tuesday, 10/05/2011
Daily Met Con
"Kelly"
5 Rounds for time of:
400m Run
30 Box Jumps 24"
30 Wall Ball shots 10kg (6kg)
Post time to comments.
"Kelly"
5 Rounds for time of:
400m Run
30 Box Jumps 24"
30 Wall Ball shots 10kg (6kg)
Post time to comments.
Monday, 09/05/2011
Daily Met Con
For time:
75 Squats
50 Jumping Pull Ups
20 Push Ups
50 Squats
35 Jumping Pull Ups
15 Push Up
25 Squats
20 Jumping Pull Ups
10 Push Ups
Post time to comments.
For time:
75 Squats
50 Jumping Pull Ups
20 Push Ups
50 Squats
35 Jumping Pull Ups
15 Push Up
25 Squats
20 Jumping Pull Ups
10 Push Ups
Post time to comments.
Sunday, 08/05/2011
Daily Met Con
21-15-9 reps for time:
Box Jump 24"
Power Snatch 35kg
Chest to bar Pull Up
Post time to comments.
21-15-9 reps for time:
Box Jump 24"
Power Snatch 35kg
Chest to bar Pull Up
Post time to comments.
Wednesday, May 4, 2011
Thursday, 05/05/2011
Daily Met Con
"Jackie"
1000m Row
50 Thrusters 20kg
30 Pull Ups
Post time to comments.
"Jackie"
1000m Row
50 Thrusters 20kg
30 Pull Ups
Post time to comments.
Wednesday, 04/05/2011
Daily Met Con
5 Rounds for time of:
15 Ring Rows
15 Bench Press 70kg
15 Back Squats 100kg
Post loads and time to comments.
5 Rounds for time of:
15 Ring Rows
15 Bench Press 70kg
15 Back Squats 100kg
Post loads and time to comments.
Tuesday, May 3, 2011
Tuesday, 03/05/2011
Daily Met Con
For time:
75 Squats
50 Pull ups
20 Ring dips
50 Squats
35 Pull ups
15 Ring dips
25 Squats
20 pull ups
10 Ring dips
Post time to comments.
For time:
75 Squats
50 Pull ups
20 Ring dips
50 Squats
35 Pull ups
15 Ring dips
25 Squats
20 pull ups
10 Ring dips
Post time to comments.
Monday, May 2, 2011
Monday, 02/05/2011
Daily Met Con
5 Rounds for time of:
15 Wall Ball Shots 9kg(6kg)
15 Medicine Ball Cleans 9kg(6kg)
Post time to comments,
5 Rounds for time of:
15 Wall Ball Shots 9kg(6kg)
15 Medicine Ball Cleans 9kg(6kg)
Post time to comments,
Saturday, April 30, 2011
Friday, 29/04/2011
Daily Met Con
Games WOD 11.6
As Many Reps As Possible in 7 minutes of:
3 Barbell Thrusters
3 Chest to Bar Pull Ups
6 Barbell Thrusters
6 Chest to Bar Pull Ups
9 Barbell Thrusters
9 Chest to Bar Pull Ups
12 Barbell Thrusters
12 Chest to Bar Pull Ups
15 Barbell Thrusters
15 Chest to Bar Pull Ups
18 Barbell Thrusters
18 Chest to Bar Pull Ups
21 Barbell Thrusters
21 Chest to Bar Pull Ups
Men 45kg/Women 30kg
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.
Post reps and rounds to comments.
Games WOD 11.6
As Many Reps As Possible in 7 minutes of:
3 Barbell Thrusters
3 Chest to Bar Pull Ups
6 Barbell Thrusters
6 Chest to Bar Pull Ups
9 Barbell Thrusters
9 Chest to Bar Pull Ups
12 Barbell Thrusters
12 Chest to Bar Pull Ups
15 Barbell Thrusters
15 Chest to Bar Pull Ups
18 Barbell Thrusters
18 Chest to Bar Pull Ups
21 Barbell Thrusters
21 Chest to Bar Pull Ups
Men 45kg/Women 30kg
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.
Post reps and rounds to comments.
Wednesday, April 27, 2011
Wednesday, 27/04/2011
Daily Met Con
AMRAP in 20 minutes of:
5 Pull Up
10 Push Up
15 Box Jumps 24"
Post number of rounds to comments.
Thanks to CrossfitBrisbane for todays WOD.
AMRAP in 20 minutes of:
5 Pull Up
10 Push Up
15 Box Jumps 24"
Post number of rounds to comments.
Thanks to CrossfitBrisbane for todays WOD.
Tuesday, April 26, 2011
Tuesday, 26/04/2011
Daily Met Con
Warm-Up
3 Rounds
15 Push Press
15 Jumping Pull Ups
15 Wall Ball Shots
15 Sit Ups
Then
4 X 500m Row
Post times to comments.
Warm-Up
3 Rounds
15 Push Press
15 Jumping Pull Ups
15 Wall Ball Shots
15 Sit Ups
Then
4 X 500m Row
Post times to comments.
Sunday, April 24, 2011
Monday, 26/04/2011
Daily Met Con
5 Rounds for time of:
15 Barbell Overhead Lunges 20kg(15kg)
21 Burpees
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
5 Rounds for time of:
15 Barbell Overhead Lunges 20kg(15kg)
21 Burpees
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
Wednesday, April 20, 2011
Thursday, 21/04/2011
Daily Met Con
Games WOD 11.5
As many rounds and reps in 20 minutes of:
5 Power Clean 65kg
10 Toes to Bar
15 Wall Ball Shots 9kg (10ft Target)
Post rounds and reps to comments.
Games WOD 11.5
As many rounds and reps in 20 minutes of:
5 Power Clean 65kg
10 Toes to Bar
15 Wall Ball Shots 9kg (10ft Target)
Post rounds and reps to comments.
Monday, April 18, 2011
Tuesday, 19/04/2011
Daily Met Con
Back Squat 70kg (50kg) 10,9,8,7,6,5,4,3,2,1
Pull Ups 1,2,3,4,5,6,7,8,9,10
Alternate between sets until both have been completed
Post time to comments.
Back Squat 70kg (50kg) 10,9,8,7,6,5,4,3,2,1
Pull Ups 1,2,3,4,5,6,7,8,9,10
Alternate between sets until both have been completed
Post time to comments.
Monday, 18/04/2011
Saturday, April 16, 2011
Saturday, 16/04/2011
Daily Met Con
5 rounds for time of:
250m Run
15 kettlebell Swings 24kg (16kg)
7 Pull Ups
Post time to comments.
5 rounds for time of:
250m Run
15 kettlebell Swings 24kg (16kg)
7 Pull Ups
Post time to comments.
Wednesday, April 13, 2011
Thursday, 14/04/2011
Daily Met Con
7 rounds for time of:
200m Run
15 DB Thrusters 10kg
15 Box Jumps 24"
Post time to comments.
7 rounds for time of:
200m Run
15 DB Thrusters 10kg
15 Box Jumps 24"
Post time to comments.
Tuesday, April 12, 2011
Tuesday, 12/04/2011
Daily Met Con
For time:
70 Burpees
60 Sit Ups
50 Kettlebell Swings 24kg (16kg)
40 Pull Ups
30 Handstand Push Ups
Post time to comments
For time:
70 Burpees
60 Sit Ups
50 Kettlebell Swings 24kg (16kg)
40 Pull Ups
30 Handstand Push Ups
Post time to comments
Friday, April 8, 2011
Saturday, 09/04/2011
Daily Met Con
"Christine"
3 rounds for time of:
500m Row
12 BW Deadlift
21 Box Jumps 20"
Post time to comments.
Wednesday, April 6, 2011
Thursday, 07/04/2011
Daily Met Con
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Post number of rounds to comments.
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Post number of rounds to comments.
Wednesday, 06/04/2011
Daily Met Con
6 Rounds for max reps of:
Bench Press
Dead Hang Pull Ups
90 second rest between sets.
Post load and number of reps
6 Rounds for max reps of:
Bench Press
Dead Hang Pull Ups
90 second rest between sets.
Post load and number of reps
Monday, April 4, 2011
Tuesday, 05/04/2011
Daily Met Con
"Filthy Fifty"
For time:
50 Box Jumps 24"
50 Jumping Pull Ups
50 Kettlebell swings 16kg (12kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20kg (15kg)
50 Back Extensions
50 Wall Ball Shots 9kg (6kg)
50 Burpees
50 Double Unders
Post time to comments.
"Filthy Fifty"
For time:
50 Box Jumps 24"
50 Jumping Pull Ups
50 Kettlebell swings 16kg (12kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20kg (15kg)
50 Back Extensions
50 Wall Ball Shots 9kg (6kg)
50 Burpees
50 Double Unders
Post time to comments.
Monday, 04/04/2011
Daily Met Con
5 rounds for time of:
400m Run
5 Back Squat
Post time and load to comments.
5 rounds for time of:
400m Run
5 Back Squat
Post time and load to comments.
Friday, April 1, 2011
Friday, 01/04/2011
Daily Met Con
"Abbate"
1 Mile run
21 Clean and Jerk 70kg
800m run
21 Clean and Jerk 70kg
1 Mile run
Post time to comments.
"Abbate"
1 Mile run
21 Clean and Jerk 70kg
800m run
21 Clean and Jerk 70kg
1 Mile run
Post time to comments.
Wednesday, March 30, 2011
Thursday, 31/03/2011
Daily Met Con
Games WOD 11.2
As Many rounds and reps as possible in 15 minutes of.
9 Deadlift 70kg
12 Push Ups
15 Box Jump 24"
Post number of rounds and reps to comments.
Games WOD 11.2
As Many rounds and reps as possible in 15 minutes of.
9 Deadlift 70kg
12 Push Ups
15 Box Jump 24"
Post number of rounds and reps to comments.
Tuesday, March 29, 2011
Wednesday, 30/03/2011
Daily Met Con
21-15-9
DB Hang Squat Clean Thruster 20kg (15kg)
Turkish Get Up 24kg KB (16kg)
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
Monday, March 28, 2011
Saturday, March 26, 2011
Saturday, 26/03/2011
Daily Met Con
5 Rounds for time of:
15 Medicine Ball Clean 9kg/6kg
15 Wall Ball Shots 9kg/6kg
Post time to comments.
5 Rounds for time of:
15 Medicine Ball Clean 9kg/6kg
15 Wall Ball Shots 9kg/6kg
Post time to comments.
Thursday, March 24, 2011
Thursday, 24/03/2011
Daily Met Con
For Time:
800m Run
Then..
30-20-10
Sumo Deadlift Highpull 50kg (35kg)
GHD Sit Ups
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
For Time:
800m Run
Then..
30-20-10
Sumo Deadlift Highpull 50kg (35kg)
GHD Sit Ups
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
Wednesday, March 23, 2011
Wednesday, 23/03/2011
Daily Met Con
3 Rounds for time:
15 KB Swing 24kg/16kg
200m Run
OA KB Push Press 24kg/16kg (L)
21 Sit Ups
OA KB Push Press 24kg/16kg (R)
200m Run
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD
3 Rounds for time:
15 KB Swing 24kg/16kg
200m Run
OA KB Push Press 24kg/16kg (L)
21 Sit Ups
OA KB Push Press 24kg/16kg (R)
200m Run
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD
Tuesday, March 22, 2011
Tuesday, 22/03/2011
Daily Met Con
For time:
1k Row
70 Kettlebell Swings 24kg (16kg)
35 Toes to bar
Post time to comments.
For time:
1k Row
70 Kettlebell Swings 24kg (16kg)
35 Toes to bar
Post time to comments.
Sunday, March 20, 2011
Saturday, March 19, 2011
Saturday, 19/03/2011
Daily Met Con
3 rounds for time of:
15 KB Swings 24kg (16kg)
200m Run
9 OA KB Push Press, (L) 24kg (16kg)
21 Sit Ups
9 OA KB Push Press, (R) 24kg (16kg)
200m Run
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
3 rounds for time of:
15 KB Swings 24kg (16kg)
200m Run
9 OA KB Push Press, (L) 24kg (16kg)
21 Sit Ups
9 OA KB Push Press, (R) 24kg (16kg)
200m Run
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
Friday, 18/03/2011
Daily Met Con
Chris Spealler Warm-Up
7 Rounds for time of:
200m Run
15 Thrusters 20kg/15kg
15 Box Jumps 24"
Post time to comments.
Chris Spealler Warm-Up
7 Rounds for time of:
200m Run
15 Thrusters 20kg/15kg
15 Box Jumps 24"
Post time to comments.
Thursday, 17/03/2011
Daily Met Con
Games WOD: 11.1
As many rounds and reps as possible in 10 minutes:
30 Double Unders
15 Power Snatch 35kg(25kg)
Post rounds and reps to comments.
Games WOD: 11.1
As many rounds and reps as possible in 10 minutes:
30 Double Unders
15 Power Snatch 35kg(25kg)
Post rounds and reps to comments.
Tuesday, March 15, 2011
Wednesday, 16/03/2011
Daily Met Con
Warm-up
400m Run
then...
3 rounds
10 Box Jumps 24"
15 Kettlebell Swing 16kg
10 Push Ups
Back Squat
3-3-3-3-3-3-3
Post loads to comments.
Warm-up
400m Run
then...
3 rounds
10 Box Jumps 24"
15 Kettlebell Swing 16kg
10 Push Ups
Back Squat
3-3-3-3-3-3-3
Post loads to comments.
Tuesday, 15/03/2011
Daily Met Con
For Time
1 Mile Run
100 Sit Ups
100 Back Extensions
1 Mile Run
Mix and match sit ups and back extensions as needed.
Post time to comments
For Time
1 Mile Run
100 Sit Ups
100 Back Extensions
1 Mile Run
Mix and match sit ups and back extensions as needed.
Post time to comments
Sunday, March 13, 2011
Monday, 14/03/2011
Daily Met Con
21-15-9
Box Jumps 24"
Pull Ups
DB Push Press 20kg(15kg)
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
21-15-9
Box Jumps 24"
Pull Ups
DB Push Press 20kg(15kg)
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
Friday, March 11, 2011
Saturday. 12/03/2011
Daily Met Con
As Many Rounds As Possible in 20 minutes of:
20 Push Ups
10 Deadlift 60kg(40kg)
30 Squats
Post number of rounds to comments.
Thanks to CrossfitBrisbane for todays WOD.
As Many Rounds As Possible in 20 minutes of:
20 Push Ups
10 Deadlift 60kg(40kg)
30 Squats
Post number of rounds to comments.
Thanks to CrossfitBrisbane for todays WOD.
Friday, 11/03/2011
Daily Met Con
"Tabata This"
Tabata Row
1 minute Rest
Tabata Squat
1 minute Rest
Tabata Pull Ups
1 minute rest
Tabata Push Ups
1 minute rest
Tabata Sit ups
Tabata interval is 20 seconds of work followed by 10 seconds rest for 8 intervals.
Tabata score is least number of reps preformed in any of the 8 intervals. Unit for
the row is calories.
Post Tabata score for each exercise to comments and total for final score.
"Tabata This"
Tabata Row
1 minute Rest
Tabata Squat
1 minute Rest
Tabata Pull Ups
1 minute rest
Tabata Push Ups
1 minute rest
Tabata Sit ups
Tabata interval is 20 seconds of work followed by 10 seconds rest for 8 intervals.
Tabata score is least number of reps preformed in any of the 8 intervals. Unit for
the row is calories.
Post Tabata score for each exercise to comments and total for final score.
Wednesday, March 9, 2011
Thursday, 10/03/2011
Daily Met Con
WOD #1
10 Rounds, each for time of:
100m Row
Rest 90 seconds.
WOD #2
AMRAP in 12 minutes of:
3 Bench Press@ 84kg
5 Back Squat@ 100kg
Post times and rounds completed to comments.
WOD #1
10 Rounds, each for time of:
100m Row
Rest 90 seconds.
WOD #2
AMRAP in 12 minutes of:
3 Bench Press@ 84kg
5 Back Squat@ 100kg
Post times and rounds completed to comments.
Wednesday, 09/03/2011
Daily Met Con
5 Rounds for time of:
200m Run
15 Thrusters 20kg/15kg
15 Box Jumps 20"
Post time to comments.
5 Rounds for time of:
200m Run
15 Thrusters 20kg/15kg
15 Box Jumps 20"
Post time to comments.
Monday, March 7, 2011
Sunday, March 6, 2011
Sunday, 06/03/2011
Daily Met Con
Master WOD #7
In 12 minutes:
Row 1k
then with time remaining complete as many rounds of:
7 Pull Ups
7 Push Press from behind the neck
Score is total reps completed (14 per round)
Master WOD #7
In 12 minutes:
Row 1k
then with time remaining complete as many rounds of:
7 Pull Ups
7 Push Press from behind the neck
Score is total reps completed (14 per round)
Saturday. 05/03/2011
Daily Met Con
5 Rounds for time of:
20 Back Squat (60kg)
18m Handstand Walk
Scale as necessary.
Post time to comments
5 Rounds for time of:
20 Back Squat (60kg)
18m Handstand Walk
Scale as necessary.
Post time to comments
Tuesday, March 1, 2011
Wednesday, 02/03/2011
Daily Met Con
2k Row
Amateur Athlete Beanchmark:
Men: 8:30
Women: 9:50
Skills Day
Deadlift
Front Squat
Hang Power Clean
Post time to comments.
2k Row
Amateur Athlete Beanchmark:
Men: 8:30
Women: 9:50
Skills Day
Deadlift
Front Squat
Hang Power Clean
Post time to comments.
Monday, February 28, 2011
Tuesday, 1/03/2011
Daily Met Con
Masters WOD #6
AMRAP in 20 minutes of:
4 Deadlift
3 Hang Power Clean
2 Front Squat
1 Shoulder to Overhead
Maximum load is 60kg Male/Female 42kg
Scale load as necessary.
Score is based on total number of reps, each
round consists of 10 reps; ie 5 full rounds+ 4
Deadlift and 2 Hang Power clean = 56 reps.
Post load and total reps to comments.
Masters WOD #6
AMRAP in 20 minutes of:
4 Deadlift
3 Hang Power Clean
2 Front Squat
1 Shoulder to Overhead
Maximum load is 60kg Male/Female 42kg
Scale load as necessary.
Score is based on total number of reps, each
round consists of 10 reps; ie 5 full rounds+ 4
Deadlift and 2 Hang Power clean = 56 reps.
Post load and total reps to comments.
Sunday, February 27, 2011
Monday, 28/02/2011
Daily Met Con
Fight Gone Bad
Row
Push Press 34kg/24kg
Sumo Deadlift High Pull 34kg/24kg
Wall Ball 9kg/6kg
Box Jump 20"
3x5 minute rounds with 1 minutes rest after each round
With a continuously running clock move from 1 station to the next.
All reps are counted towards a final score, calories are counted as reps on the rower.
Post score to comments.
Fight Gone Bad
Row
Push Press 34kg/24kg
Sumo Deadlift High Pull 34kg/24kg
Wall Ball 9kg/6kg
Box Jump 20"
3x5 minute rounds with 1 minutes rest after each round
With a continuously running clock move from 1 station to the next.
All reps are counted towards a final score, calories are counted as reps on the rower.
Post score to comments.
Friday, February 25, 2011
Friday, 25/02/2011
Daily Met Con
21-15-9
Push Press 60kg/40kg
Box Jump 30"
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
21-15-9
Push Press 60kg/40kg
Box Jump 30"
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD.
Wednesday, February 23, 2011
Thursday, 24/02/2011
Daily Met Con
Burgener Warm Up
dip/drive
dip/drive/shrug
dip/drive/shrug/high elbows
dip/drive/shrug/high elbows/muscle snatch
dip/drive/shrug/high elbows/muscle snatch/jump-land
Skills Transfer
Push Press from behind
Overhead Squat
Pressing Snatch
Heaving Snatch
Snatch Balance drop
Burgener Warm Up
dip/drive
dip/drive/shrug
dip/drive/shrug/high elbows
dip/drive/shrug/high elbows/muscle snatch
dip/drive/shrug/high elbows/muscle snatch/jump-land
Skills Transfer
Push Press from behind
Overhead Squat
Pressing Snatch
Heaving Snatch
Snatch Balance drop
Tuesday, February 22, 2011
Wednesday, 23/02/2011
VCA Polc 2011
Dailt Met Con
Masters WOD #1
3 Rounds for time of:
9 Deadlift 100kg/70kg (40-45yrs)
12 Burpees
15 Wall Ball shots 9kg/6kg (Men 10ft target/Women 8ft target)
Post time and load to comments.
Monday, February 21, 2011
Friday, February 18, 2011
Friday, 18/02/2011
Daily Met Con
5 Rounds for time:
5 Deadlift 125kg/90kg
10 Burpees
Post time and scaling to comments.
Tuesday, February 15, 2011
Wednesday, 16/02/2011
Daily Met Con
Deadlift Practice
5-5-5-5-5
"Christine"
3 Rounds for time of:
500m Row
12 BW Deadlift
21 Box Jumps (20")
Amateur Benchmark 15.00
Post time to comments.
Deadlift Practice
5-5-5-5-5
"Christine"
3 Rounds for time of:
500m Row
12 BW Deadlift
21 Box Jumps (20")
Amateur Benchmark 15.00
Post time to comments.
Monday, February 14, 2011
Tuesday, 15/02/2011
Daily Met Con
Masters WOD #3
5 Rounds for max reps:
Max Burpee Wall Balls in 1 minute
Max Abmat Sit Ups in 1 minute
Keep a running clock. For Burpee Wall Ball place ball on ground, chest to ball, feet out,
jump feet in then perform normal wall ball throw.
All men under 60 9kg/10ft target- 60-65 7kg/10ft target- 65+ 7kg/8ft target.
All women under 60 6kg/8ft target- 60-65 5kg/8ft target- 65+ 4.5kg/8ft target.
Combine both Burpee Wall Balls and Abmat Sit Ups for total score
Post reps to comments.
Thanks to Crossfitexcel/Masters for todays workout.
Masters WOD #3
5 Rounds for max reps:
Max Burpee Wall Balls in 1 minute
Max Abmat Sit Ups in 1 minute
Keep a running clock. For Burpee Wall Ball place ball on ground, chest to ball, feet out,
jump feet in then perform normal wall ball throw.
All men under 60 9kg/10ft target- 60-65 7kg/10ft target- 65+ 7kg/8ft target.
All women under 60 6kg/8ft target- 60-65 5kg/8ft target- 65+ 4.5kg/8ft target.
Combine both Burpee Wall Balls and Abmat Sit Ups for total score
Post reps to comments.
Thanks to Crossfitexcel/Masters for todays workout.
Sunday, February 13, 2011
Monday, 14/02/2011
Daily Met Con
For Time:
Complete before every round
25m Overhead Lunge 20kg/15kg
then...
21-15-12-9-6-3
Push Press 40kg/30kg
Sit Ups
Amateur Benchmark Test
Military Press (25% Bodyweight)
Saturday, February 12, 2011
Saturday, 12/02/2011
Daily Met Con
"Wittman"
7 Rounds for time of:
15 Kettlebell Swings 24kg
15 Power Clean 42kg
15 Box Jumps 24"
Post time to comments.
"Wittman"
7 Rounds for time of:
15 Kettlebell Swings 24kg
15 Power Clean 42kg
15 Box Jumps 24"
Post time to comments.
Wednesday, February 9, 2011
Thursday, 10/02/2011
Daily Met Con
10 Rounds for time of:
15 Kettlebell Swing 16kg/12kg
15 Double Unders
Post time to comments.
10 Rounds for time of:
15 Kettlebell Swing 16kg/12kg
15 Double Unders
Post time to comments.
Wednesday, 09/02/2011
Daily Met Con
Back Squat
5-5-3-3-3-2-2-2-2-1-1-1-1-1
Benchmark 400m Run
Post loads and time to comments.
Back Squat
5-5-3-3-3-2-2-2-2-1-1-1-1-1
Benchmark 400m Run
Post loads and time to comments.
Monday, February 7, 2011
Tuesday, 08/02/2011
Daily Met Con
7 Rounds for time of:
3 OH Squats 60kg/40kg
10 Knees to Elbows
Post time and loads to comments.
Thanks to CrossfitBrisbane for todays WOD.
7 Rounds for time of:
3 OH Squats 60kg/40kg
10 Knees to Elbows
Post time and loads to comments.
Thanks to CrossfitBrisbane for todays WOD.
Sunday, February 6, 2011
Monday, 7/02/2011
Daily Met Con
Benchmark Test
500m Row
Men 1.55
Women 2.20
"Tabata this"
Push Ups
Sit Ups
Squats
Bent Over Row 20kg/10kg
Complete 8 rounds of 20 seconds work 10 seconds rest for each station. Once 8 rounds have been completed rest 1 minute then move to next station. All reps are counted from each round for a total score.
Post score to comments.
Saturday, 5/02/2011
Daily Met Con
4X 500m Row
Rest as required between intervals.
Post times to comments.
4X 500m Row
Rest as required between intervals.
Post times to comments.
Wednesday, February 2, 2011
Wednesday, 02/02/2011
Daily Met Con
Intro Session 2
"Cindy" Mod
AMRAP in 10 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Post rounds to comments.
Intro Session 2
"Cindy" Mod
AMRAP in 10 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Post rounds to comments.
Monday, January 31, 2011
Tuesday, 01/02/2011
Daily Met Con
5 Rounds for time of:
200m Run
15 Thrusters 20kg/10kg
15 Box Jumps 24/20/18/12
Amateur Athlete:
400m Run Benchmark 2.04
Post times to comments.
5 Rounds for time of:
200m Run
15 Thrusters 20kg/10kg
15 Box Jumps 24/20/18/12
Amateur Athlete:
400m Run Benchmark 2.04
Post times to comments.
Thursday, January 27, 2011
Thursday, 27/01/2011
Daily Met Con
"Cindy"
Complete as many rounds possible in 20 minutes of;
5 Pull Ups
10 Push Ups
15 Squats
Post number of rounds to comments.
"Cindy"
Complete as many rounds possible in 20 minutes of;
5 Pull Ups
10 Push Ups
15 Squats
Post number of rounds to comments.
Tuesday, 25/01/2011
Daily Met Con
For time complete:
21-15-12-9-6
Pull Ups
Back Squat 40kg/30kg
Press 40kg/30kg
GHD Sit Ups
Post time and substitutions to comments.
For time complete:
21-15-12-9-6
Pull Ups
Back Squat 40kg/30kg
Press 40kg/30kg
GHD Sit Ups
Post time and substitutions to comments.
Monday, January 24, 2011
Monday, 24/01/2011
Daily Met Con
For total reps:
5 Minutes Box Jumps (20")
5 Minutes Bench Press 40kg/20kg
3 Minutes Box Jumps (20")
3 MInutes Bench Press 40kg/20kg
1 Minute Box Jumps (20")
1 Minute Bench Press 40kg/20kg
Post total reps to comments.
For total reps:
5 Minutes Box Jumps (20")
5 Minutes Bench Press 40kg/20kg
3 Minutes Box Jumps (20")
3 MInutes Bench Press 40kg/20kg
1 Minute Box Jumps (20")
1 Minute Bench Press 40kg/20kg
Post total reps to comments.
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