Daily Met Con
Back Squat
6-6-6-6-6
Post loads to comments.
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.
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