Daily Met Con
Bench Press
5-5-5
1 minute plank
1 minute side plank (L)
1 minute side plank (R)
Post loads to comments.
Monday, April 9, 2012
Saturday, 7/04/2012
Daily Met Con
Deadlift
5-5-5
Max reps in 3mins of:
Weighted Pull Ups (10kg)
Post loads and reps to comments.
Deadlift
5-5-5
Max reps in 3mins of:
Weighted Pull Ups (10kg)
Post loads and reps to comments.
Friday, 6/04/2012
Daily Met Con
7 Rounds for time of:
9 Toes to bar
7 Front Squat 42kg
5 Handstand Push Ups
Post time to comments.
7 Rounds for time of:
9 Toes to bar
7 Front Squat 42kg
5 Handstand Push Ups
Post time to comments.
Wednesday, April 4, 2012
Wednesday, 4/04/2012
Daily Met Con
As many rounds as possible in 15 minutes of:
200m Run
15 wall Ball shots 9kg/7kg
10 Box Jumps 24"/20"
Post rounds to comments.
As many rounds as possible in 15 minutes of:
200m Run
15 wall Ball shots 9kg/7kg
10 Box Jumps 24"/20"
Post rounds to comments.
Monday, 2/04/2012
Daily Met Con
Press
5-5-5
As many rounds as possible in 12 minutes of:
20 Double Unders
10 Push Ups
10 Front Squats 60kg/40kg
Post loads and rounds to comments.
Press
5-5-5
As many rounds as possible in 12 minutes of:
20 Double Unders
10 Push Ups
10 Front Squats 60kg/40kg
Post loads and rounds to comments.
Monday, 26/03/2012
Daily Met Con
Games WOD 12.5
As many rounds as possible in 7 minutes of:
3 Thrusters 45kg
3 Chest To bar Pull Ups
6 Thrusters 45kg
6 Chest to bar Pull Ups
9 Thrusters 45kg
9 Chest to bar Pull Ups
12 Thrusters 45kg
12 Chest to bar Pull Ups
15 Thrusters 45kg
15 Chest to bar Pull Ups
21 Thrusters 45kg
21 Chest to bar Pull Ups
This is a timed workout. If you complete the round 21, go on to
24. If you complete 24, go on to 27, etc.
Post number of reps to comments.
Games WOD 12.5
As many rounds as possible in 7 minutes of:
3 Thrusters 45kg
3 Chest To bar Pull Ups
6 Thrusters 45kg
6 Chest to bar Pull Ups
9 Thrusters 45kg
9 Chest to bar Pull Ups
12 Thrusters 45kg
12 Chest to bar Pull Ups
15 Thrusters 45kg
15 Chest to bar Pull Ups
21 Thrusters 45kg
21 Chest to bar Pull Ups
This is a timed workout. If you complete the round 21, go on to
24. If you complete 24, go on to 27, etc.
Post number of reps to comments.
Thursday, 24/03/2012
Daily Met Con
6 Rounds of:
60 second running intervals
with 90 seconds rest between sets.
For time:
7X400m
Post times to comments.
6 Rounds of:
60 second running intervals
with 90 seconds rest between sets.
For time:
7X400m
Post times to comments.
Wednesday, March 21, 2012
Wednesday,21/03/2012
Daily Met Con
Tough Mudder Workout
10 Renegade Rows 2.5kg
20 Single arm kettlebell swing 8kg
30 Jumping Lunges
20 Bent over row 30kg
12 DB Side lunge with hip flexion 2.5kg
10 DB row push up 2.5kg
12 Overhead lunge with twist 10kg
15 Thrusters 30kg
10 Decline push ups
40 Mountain Men
10 Pull Ups
1 Minute Plank hold
1 Minute side plank hold 30 sec L/R
15 Dips
15 Stotts Squat (9kg Med Ball)
Post time to comments.
Tough Mudder Workout
10 Renegade Rows 2.5kg
20 Single arm kettlebell swing 8kg
30 Jumping Lunges
20 Bent over row 30kg
12 DB Side lunge with hip flexion 2.5kg
10 DB row push up 2.5kg
12 Overhead lunge with twist 10kg
15 Thrusters 30kg
10 Decline push ups
40 Mountain Men
10 Pull Ups
1 Minute Plank hold
1 Minute side plank hold 30 sec L/R
15 Dips
15 Stotts Squat (9kg Med Ball)
Post time to comments.
Monday, 19/03/2012
Daily Met Con
Press
5-5-5
For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Post loads/time to comments.
Press
5-5-5
For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Post loads/time to comments.
Wednesday, 14/03/2012
Daily Met Con
Deadlift
5-5-5
4 Rounds for time of:
8 Pull Ups
20 Double Unders
10 Kettlebell Swings 24kg/16kg
Deadlift
5-5-5
4 Rounds for time of:
8 Pull Ups
20 Double Unders
10 Kettlebell Swings 24kg/16kg
Monday, 12/03/2012
Daily Met Con
Games WOD 12.3
As many rounds/reps as possible in 12 minutes of:
15 Box Jumps 24"/20"
12 Push Press 52kg/35kg
9 Toes to Bar
Post number of rounds and reps to comments.
Games WOD 12.3
As many rounds/reps as possible in 12 minutes of:
15 Box Jumps 24"/20"
12 Push Press 52kg/35kg
9 Toes to Bar
Post number of rounds and reps to comments.
Saturday, 10/03/2012
Daily Meet Con
For time:
1000m Row
100 Push Ups
10 Squat Cleans 60kg/40kg
Post time to comments.
For time:
1000m Row
100 Push Ups
10 Squat Cleans 60kg/40kg
Post time to comments.
Wednesday, 7/03/2012
Daily Met Con
Push Press
15-15-15-15-15 (42.5kg)
30 second rest between sets
As many rounds as possible in 15 minutes of:
5 Dips
5 Pull Ups
5 Inverted Burpees/Walk Walks
Post loads and rounds to comments.
Push Press
15-15-15-15-15 (42.5kg)
30 second rest between sets
As many rounds as possible in 15 minutes of:
5 Dips
5 Pull Ups
5 Inverted Burpees/Walk Walks
Post loads and rounds to comments.
Monday, 5/03/2012
Daily Met Con
As many rounds as possible in 12 minutes of:
2 Pull Ups
4 Hang Power Clean 45kg/30kg
6 Push Ups
8 Sit Ups
10 Squats
Post number of rounds to comments.
As many rounds as possible in 12 minutes of:
2 Pull Ups
4 Hang Power Clean 45kg/30kg
6 Push Ups
8 Sit Ups
10 Squats
Post number of rounds to comments.
Wednesday, February 29, 2012
Tuesday, 28/02/2012
Daily Met Con
Deadlift
5-5-5
3 Rounds for Time of:
300m Row
20 Wall Ball Shots 9kg
10 Pull Ups
Post load and time to comments.
Deadlift
5-5-5
3 Rounds for Time of:
300m Row
20 Wall Ball Shots 9kg
10 Pull Ups
Post load and time to comments.
Monday, 27/02/2012
Daily Met Con
Front Squat
2-2-2-2-2-2-2-2-2-2
60 seconds rest between sets.
For Time:
200m Run
50 Squats
40 Sit Ups
30 Push ups
20 Pull Ups
10 Dips
200m Run
Post loads and time to comments.
Front Squat
2-2-2-2-2-2-2-2-2-2
60 seconds rest between sets.
For Time:
200m Run
50 Squats
40 Sit Ups
30 Push ups
20 Pull Ups
10 Dips
200m Run
Post loads and time to comments.
Saturday, 26/02/2012
Daily Met Con
Tabata Row
Tabata push Ups
As many reps as possible in 7 minutes of:
Burpees
Post number of reps to comments.
Tabata Row
Tabata push Ups
As many reps as possible in 7 minutes of:
Burpees
Post number of reps to comments.
Thursday, 23/02/2012
Daily Met Con
Press
5-5-5
3 minute rest between sets
Strict Pull Ups
6-6-6-6-6-6
1 minute rest between sets
Abmat Sit Ups (8kg KB)
20-20-20-20-20-20
45 second rest between sets
Post loads to comments.
Press
5-5-5
3 minute rest between sets
Strict Pull Ups
6-6-6-6-6-6
1 minute rest between sets
Abmat Sit Ups (8kg KB)
20-20-20-20-20-20
45 second rest between sets
Post loads to comments.
Tuesday, February 21, 2012
Tuesday, 21/02/212
Daily Met Con
2011 Open WOD #2
As Many Rounds As Possible in 15minutes:
9 Deadlift 70kg (45kg)
12 Hand release Push Ups
15 Box Jumps 24" (20")
Post number of rounds to comments
2011 Open WOD #2
As Many Rounds As Possible in 15minutes:
9 Deadlift 70kg (45kg)
12 Hand release Push Ups
15 Box Jumps 24" (20")
Post number of rounds to comments
Sunday, February 19, 2012
Monday, 20/02/2012
Daily Met Con
For time:
2k Row
50 Wall Ball 9kg
1k Row
35 Wall Ball 9kg
500m Row
20 Wall Ball
Post time to comments.
For time:
2k Row
50 Wall Ball 9kg
1k Row
35 Wall Ball 9kg
500m Row
20 Wall Ball
Post time to comments.
Tuesday, 14/02/2012
Daily Met Con
Push Press
15-15-15-15-15
30 second rest between sets
5 rounds for time of:
400m run
10 Toes to Bar
Post time and loads to comments.
Push Press
15-15-15-15-15
30 second rest between sets
5 rounds for time of:
400m run
10 Toes to Bar
Post time and loads to comments.
Monday,13/02/2012
Daily Met Con
3 rounds for time of:
21 Kettlebell Swings 24kg
12 Pull Ups
45m Barbell Farmer's Carry 22kg
Post time to comments.
3 rounds for time of:
21 Kettlebell Swings 24kg
12 Pull Ups
45m Barbell Farmer's Carry 22kg
Post time to comments.
Saturday, 11/02/2012
Daily Met Con
"Rahoi"
As many rounds as possible in 12 minutes of:
12 Box Jumps 24"
6 Thrusters 42kg
6 Bar-facing Burpees
Post number of rounds to comments.
"Rahoi"
As many rounds as possible in 12 minutes of:
12 Box Jumps 24"
6 Thrusters 42kg
6 Bar-facing Burpees
Post number of rounds to comments.
Thursday, 2/02/2012
Daily Met Con
4 rounds for time of:
400m Run/500m Row
50 Squats
Post time to comments.
4 rounds for time of:
400m Run/500m Row
50 Squats
Post time to comments.
Tuesday, January 31, 2012
Tuesday, 31/01/2012
Daily Met Con
Press 5-5-5
AMRAP in 15 minutes of:
7 Kettlebell Swings 24/16kg
7 Push Ups
14 Walking Lunges
Post load and rounds to comments.
Thanks to Crossfit3000 for today's WOD.
Press 5-5-5
AMRAP in 15 minutes of:
7 Kettlebell Swings 24/16kg
7 Push Ups
14 Walking Lunges
Post load and rounds to comments.
Thanks to Crossfit3000 for today's WOD.
Monday, 30/01/2012
Daily Met Con
A. Max Effort Row
B. Max Double Unders 5mins
C. Front Squat 3-3-3-3-3
Post time, score and loads to comments.
A. Max Effort Row
B. Max Double Unders 5mins
C. Front Squat 3-3-3-3-3
Post time, score and loads to comments.
Saturday, 28/01/2012
Daily Met Con
7 rounds for time of:
10 Box Jump+8kg KB (18")
Row 115m
Post time to comments.
7 rounds for time of:
10 Box Jump+8kg KB (18")
Row 115m
Post time to comments.
Friday, 27/01/2012
Daily Met Con
Deadlift
5-5-5
AMRAP in 12 minutes of:
30 Overhead Walking Lunges 20kg
15 Ring Dips
Post load and rounds to comments.
Thanks to Crossfit Football for today's WOD.
Deadlift
5-5-5
AMRAP in 12 minutes of:
30 Overhead Walking Lunges 20kg
15 Ring Dips
Post load and rounds to comments.
Thanks to Crossfit Football for today's WOD.
Thursday, January 26, 2012
Thursday, 26/01/2012
Daily Met Con
Back Squat 3X5
Press 3X5
For time:
10,9,8,7,6,5,4,3,2,1
Kettlebell Swing 32kg
Chin Ups
Post loads and time to comments.
Back Squat 3X5
Press 3X5
For time:
10,9,8,7,6,5,4,3,2,1
Kettlebell Swing 32kg
Chin Ups
Post loads and time to comments.
Tuesday, 24/01/2012
Daily Met Con
Football Gone Bad
3 One minute rounds of:
20kg DB Thrusters
Box Jumps 20"
Push Ups
Doube Unders
Row
Perform 1 minute of work at each station moving to
the next with a continuously running clock until all
5 rounds are completed with a 1 minute rest after
each round. One point is given for each rep, calories
equal 1 point on the rower.
Post total score to comments.
Football Gone Bad
3 One minute rounds of:
20kg DB Thrusters
Box Jumps 20"
Push Ups
Doube Unders
Row
Perform 1 minute of work at each station moving to
the next with a continuously running clock until all
5 rounds are completed with a 1 minute rest after
each round. One point is given for each rep, calories
equal 1 point on the rower.
Post total score to comments.
Sunday, 22/01/2012
Daily Met Con
3 rounds for time of:
1000m Row
50 Thrusters 20kg
30 Pull Ups
Post time to comments
3 rounds for time of:
1000m Row
50 Thrusters 20kg
30 Pull Ups
Post time to comments
Saturday, January 21, 2012
Friday, 20/01/2012
Daily Met Con
"Skipping Cindy"
10 rounds for time of:
5 Pull Ups
10 Push Ups
15 Squats
10 Double Unders
Post time to comments.
"Skipping Cindy"
10 rounds for time of:
5 Pull Ups
10 Push Ups
15 Squats
10 Double Unders
Post time to comments.
Monday, January 16, 2012
Tuesday, 17/01/2012
Daily Met Con
5 Rounds
15 Push Press
Rest 30seconds between rounds.
then...
5 Rounds for time of:
12 Wall Ball shots 9kg
12 Toes to Bar
Post load and time to comments
5 Rounds
15 Push Press
Rest 30seconds between rounds.
then...
5 Rounds for time of:
12 Wall Ball shots 9kg
12 Toes to Bar
Post load and time to comments
Monday, 16/01/2012
Daily Met Con
For time:
Walk 3.2km with a 40-60lbs weight vest, sand bag or
plate.
*You can wear a weight vest, carry a sand bag or plate,
or load a backpack with 40-60lbs.
*Remember to WALK...not RUN!!
Post time and load to comments.
Thanks to www.crossfitfootball.com for todays WOD.
For time:
Walk 3.2km with a 40-60lbs weight vest, sand bag or
plate.
*You can wear a weight vest, carry a sand bag or plate,
or load a backpack with 40-60lbs.
*Remember to WALK...not RUN!!
Post time and load to comments.
Thanks to www.crossfitfootball.com for todays WOD.
Sunday, 15/01/2012
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
The Tabata interval is 20 seconds work followed by
10 seconds rest for 8 intervals. Tabata score is the
least amount of reps performed in any of the eight
intervals. Unit for the row is calories.
Post score to comments.
"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
The Tabata interval is 20 seconds work followed by
10 seconds rest for 8 intervals. Tabata score is the
least amount of reps performed in any of the eight
intervals. Unit for the row is calories.
Post score to comments.
Thursday, 12/01/2012
Daily Met Con
For time:
50 Box Jumps 24"
50 Jumping Pull Ups
50 Kettlebell Swings 24kg
50 Walking Lunge Steps
50 Knees to Elbow
50 Push Press 20kg
50 Back Extensions
50 Wall Ball shot 9kg
50 Burpees
50 Double Unders
Post time to comments.
For time:
50 Box Jumps 24"
50 Jumping Pull Ups
50 Kettlebell Swings 24kg
50 Walking Lunge Steps
50 Knees to Elbow
50 Push Press 20kg
50 Back Extensions
50 Wall Ball shot 9kg
50 Burpees
50 Double Unders
Post time to comments.
Monday, January 9, 2012
Tuesday, 10/01/2012
Daily Met Con
7 rounds for time of:
7 Deadlift 143kg
5 Lateral Burpees
1 Full Gasser*
45 second rest between rounds.
*Sideline to sideline is 48m. 1 Full Gasser will constitute 4 trips sideline to sideline
for a total 193m, must touch the ground on each trip to count.
Post time and load ro comments.
7 rounds for time of:
7 Deadlift 143kg
5 Lateral Burpees
1 Full Gasser*
45 second rest between rounds.
*Sideline to sideline is 48m. 1 Full Gasser will constitute 4 trips sideline to sideline
for a total 193m, must touch the ground on each trip to count.
Post time and load ro comments.
Monday, 9/01/2012
Daily Met Con
5 rounds of:
15 Push Press 42.5kg
30 second rest between rounds
Post load to comments.
5 rounds of:
15 Push Press 42.5kg
30 second rest between rounds
Post load to comments.
Saturday, 7/01/2012
Daily Met Con
For time:
21-18-15-12-9-6-3
Wall Ball 9kg/6kg
Overhead Walking Lunges 20kg/15kg
Burpees
Post time to comments.
For time:
21-18-15-12-9-6-3
Wall Ball 9kg/6kg
Overhead Walking Lunges 20kg/15kg
Burpees
Post time to comments.
Thursday, 5/01/2012
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.
Tuesday, January 3, 2012
Tuesday, 3/01/2012
Daily Met Con
12" Box Back Squat
5-5-5-5-5
Finisher
50 Abmat/Wall Ball Sit Ups (6kg)
Post loads to comments.
12" Box Back Squat
5-5-5-5-5
Finisher
50 Abmat/Wall Ball Sit Ups (6kg)
Post loads to comments.
Monday, January 2, 2012
Monday, 2/01/2012
Daily Met Con
"Ricky"
As many rounds as possible in 20 minutes of:
10 Pull Ups
5 DB Deadlifts 35kg
8 Push Press 60kg
Post number of rounds to comments.
"Ricky"
As many rounds as possible in 20 minutes of:
10 Pull Ups
5 DB Deadlifts 35kg
8 Push Press 60kg
Post number of rounds to comments.
Subscribe to:
Posts (Atom)