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.
Saturday, June 25, 2011
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.
Subscribe to:
Posts (Atom)