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.
Monday, February 28, 2011
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.
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