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.
Tuesday, January 31, 2012
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.
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