Daily Met Con
6 rounds of:
240m Hill Repeats
Post times to comments.
Wednesday, April 4, 2012
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.
Wednesday, December 28, 2011
Tuesday, 27/12/2011
Daily Met Con
9 rounds for time of:
5 DB Thrusters 50lbs
5 Strict Chin Ups
5 Burpees
Post time to comments.
Thanks to Crossfit Football for todays workout.
9 rounds for time of:
5 DB Thrusters 50lbs
5 Strict Chin Ups
5 Burpees
Post time to comments.
Thanks to Crossfit Football for todays workout.
Sunday, December 25, 2011
Sunday, 25/12/2011
Daily Met Con
Squat 3X5(add 5lbs to last workout)
Floor Press 3X10
As many rounds as possible in 10 minutes of:
5 Any Way Overhead 84kg
7 Kettlebell Swings 24kg
9 Push Ups
Post number of rounds to comments.
Squat 3X5(add 5lbs to last workout)
Floor Press 3X10
As many rounds as possible in 10 minutes of:
5 Any Way Overhead 84kg
7 Kettlebell Swings 24kg
9 Push Ups
Post number of rounds to comments.
Thursday, 22/12/2011
Daily Met Con
6 rounds for time of:
1 Deadlift@80% of 3RM
1 Strict Pull Up
1 Deadlift@80% of 3RM
3 Strict Pull Ups
1 Deadlift @80% of 3 RM
5 Strict Pull Ups
Post time and load to commens.
Thanks to Crossfit Football for todays wod.
6 rounds for time of:
1 Deadlift@80% of 3RM
1 Strict Pull Up
1 Deadlift@80% of 3RM
3 Strict Pull Ups
1 Deadlift @80% of 3 RM
5 Strict Pull Ups
Post time and load to commens.
Thanks to Crossfit Football for todays wod.
Tuesday, December 20, 2011
Tuesday, 20/12/2011
Daily Met Con
Press
8-8-8
Then...
Max rounds in 3 minutes of:
6 Toes to Bar
9 Burpees
12 One arm DB Snatch 20kg/15k
Rest 1 minute. Repeat cycle 5 times.
Start each round from the last rep completed from previous round eg: If you completed 1 complete round plus 6 T2B
In first cycle next cycle begins with Burpees. Score equals total rounds across all 5 cycles.
Post number of rounds to comments.
Press
8-8-8
Then...
Max rounds in 3 minutes of:
6 Toes to Bar
9 Burpees
12 One arm DB Snatch 20kg/15k
Rest 1 minute. Repeat cycle 5 times.
Start each round from the last rep completed from previous round eg: If you completed 1 complete round plus 6 T2B
In first cycle next cycle begins with Burpees. Score equals total rounds across all 5 cycles.
Post number of rounds to comments.
Sunday, December 18, 2011
Monday, 19/12/2011
Daily Met Con
As many rounds as possible in 20 minutes of:
4 Strict Pull Ups
8 Push Ups
12 Kettlebell Swing 24kg
Post number of rounds to comments.
As many rounds as possible in 20 minutes of:
4 Strict Pull Ups
8 Push Ups
12 Kettlebell Swing 24kg
Post number of rounds to comments.
Tuesday, 13/12/2011
Daily Met Con
8 Rounds of:
3 Box Jump @ 75% of 1RM max height
50m Sprint
Rest 2 minutes between rounds.
Post heights and fastest time to comments.
8 Rounds of:
3 Box Jump @ 75% of 1RM max height
50m Sprint
Rest 2 minutes between rounds.
Post heights and fastest time to comments.
Monday, 12/12/2011
Daily Met Con
5 rounds for time of:
400m Row
6 Power Cleans 60kg
15 Abmat/Wall Ball Sit Up 6kg
Post time to comments.
5 rounds for time of:
400m Row
6 Power Cleans 60kg
15 Abmat/Wall Ball Sit Up 6kg
Post time to comments.
Thursday, 8/12/2011
Daily Met Con
"Wood"
5 rounds for time of:
400m Run
10 Burpee Box Jump 24"
10 Sumo Deadlift High Pull 42kg
10 Thrusters 42kg
Rest 1 minute
Post time to comments.
"Wood"
5 rounds for time of:
400m Run
10 Burpee Box Jump 24"
10 Sumo Deadlift High Pull 42kg
10 Thrusters 42kg
Rest 1 minute
Post time to comments.
Monday, 5/12/2011
Daily Met Con
5 rounds for time of:
3 Deadlift
20 Burpees
Post time and load to comments.
5 rounds for time of:
3 Deadlift
20 Burpees
Post time and load to comments.
Thursday, 1/12/2011
Daily Met Con
"The Ensign"
AMRAP in 3 minutes of:
3 Power Clean 70kg
6 Push Ups
9 squats/9 Ring Dips
Squats on rounds 1,3,5- Ring Dips on rounds 2,4,6
Repeat sequence 6 times Rest 1 minute between
each 3 minute round.
Post rounds and reps to comments.
"The Ensign"
AMRAP in 3 minutes of:
3 Power Clean 70kg
6 Push Ups
9 squats/9 Ring Dips
Squats on rounds 1,3,5- Ring Dips on rounds 2,4,6
Repeat sequence 6 times Rest 1 minute between
each 3 minute round.
Post rounds and reps to comments.
Wednesday, November 30, 2011
Wednesday, 30/11/2011
Daily Met Con
What goes up must come down...
As many rounds as possible in 10 minutes of:
7 Push Press 60kg
7 Push Ups
7 Box Jumps 20"
Post number of rounds to comments.
What goes up must come down...
As many rounds as possible in 10 minutes of:
7 Push Press 60kg
7 Push Ups
7 Box Jumps 20"
Post number of rounds to comments.
Monday, November 28, 2011
Tuesday, 29/11/2011
Daily Met Con
Back Squat
6-6-6-6-6
Abmat/Wall Ball Sit Ups (6kg)
20-20-20-20-20
Post loads to comments.
Back Squat
6-6-6-6-6
Abmat/Wall Ball Sit Ups (6kg)
20-20-20-20-20
Post loads to comments.
Saturday, 26/11/2011
Daily Met Con
5 rounds for time of:
3 Power Cleans @ 75% of body weight
10 supine Ring Pull Ups
5 Box Jumps 24"
Post time and load to comments
5 rounds for time of:
3 Power Cleans @ 75% of body weight
10 supine Ring Pull Ups
5 Box Jumps 24"
Post time and load to comments
Monday, 28/11/2011
Daily Met Con
From The Inside Out
As many rounds as possible in 12 minutes of:
3 Power Snatch @ 75% of 1RM
3 Pull Ups
6 Push Ups
9 24" Jump Touches
Post load and rounds to comments.
Thanks to Crossfit Football for todays
From The Inside Out
As many rounds as possible in 12 minutes of:
3 Power Snatch @ 75% of 1RM
3 Pull Ups
6 Push Ups
9 24" Jump Touches
Post load and rounds to comments.
Thanks to Crossfit Football for todays
Wednesday, November 23, 2011
Thursday, 24/11/2011
Daily Met Con
Smashing the Porcupine Rim Trail - Moab, Utah
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed
by 10 seconds of rest. Perform 8 consecutive intervals of
each of the following exercise:
Wall Ball 9kg (10ft target)
Sumo Deadlift High Pull 34kg
Box Jumps 20"
Push Press 24kg
Row (calories)
There is no additional rest between exercises.
Each exercise is scored by lowest number of reps
(calories on the rower) in each of the eight intervals.
The score is the total of the scores from the five stations.
Post score to comments.
Smashing the Porcupine Rim Trail - Moab, Utah
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed
by 10 seconds of rest. Perform 8 consecutive intervals of
each of the following exercise:
Wall Ball 9kg (10ft target)
Sumo Deadlift High Pull 34kg
Box Jumps 20"
Push Press 24kg
Row (calories)
There is no additional rest between exercises.
Each exercise is scored by lowest number of reps
(calories on the rower) in each of the eight intervals.
The score is the total of the scores from the five stations.
Post score to comments.
Wednesday, 23/11/2011
Daily Met Con
Slickrock Steep - Tusher Trail Moab, Utah
Press
10-10-10-10-10
90 seconds rest between sets.
Post loads to comments.
Slickrock Steep - Tusher Trail Moab, Utah
Press
10-10-10-10-10
90 seconds rest between sets.
Post loads to comments.
Monday, November 21, 2011
Tuesday, 22/11/2011
Daily Met Con
Porcupine Rim Trail, Moab Utah - November, 2011
4 Rounds for time:
5 Deadlifts @ Body Weight
100m Sprint
5 Deadlifts @ Body Weight
100m Sprint
30 second rest between rounds.
Post time to comments.
Porcupine Rim Trail, Moab Utah - November, 2011
4 Rounds for time:
5 Deadlifts @ Body Weight
100m Sprint
5 Deadlifts @ Body Weight
100m Sprint
30 second rest between rounds.
Post time to comments.
Sunday, November 20, 2011
Monday, 21/11/2011
Daily met Con
"I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center."
- Kurt Vonnegut
5 Rounds for time of:
20 Overhead Walking Lunges 20kg
10 90 degree rotational box jumps(right/left=1 rep) 20"
10 Strict Pull Ups
Rest 45 seconds between rounds
*lunge- back knee must touch ground for rep to count
* for rotational box jump start facing box, jump and rotate right 90 degrees landing
on box, step down and repeat jumping left 90 degrees landing on the box. A jump to
the right and left is counted as 1 rep. Stand and land in good athletic position
Post time and reps to comments.
"I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center."
- Kurt Vonnegut
5 Rounds for time of:
20 Overhead Walking Lunges 20kg
10 90 degree rotational box jumps(right/left=1 rep) 20"
10 Strict Pull Ups
Rest 45 seconds between rounds
*lunge- back knee must touch ground for rep to count
* for rotational box jump start facing box, jump and rotate right 90 degrees landing
on box, step down and repeat jumping left 90 degrees landing on the box. A jump to
the right and left is counted as 1 rep. Stand and land in good athletic position
Post time and reps to comments.
Monday, 24/10/2011
Daily Met Con
Complete 6 rounds of
1 minute Row for calories
1 minute to perform 15 KB Swings (32kg)
You have 1 minute to row for calories. You have the second minute to perform 15 KB
swings.
Post total calories rowed to comments.
Complete 6 rounds of
1 minute Row for calories
1 minute to perform 15 KB Swings (32kg)
You have 1 minute to row for calories. You have the second minute to perform 15 KB
swings.
Post total calories rowed to comments.
Wednesday, October 19, 2011
Thursday, 20/10/2011
Daily Met Con
5 Rounds for time of:
100m Run
5 Pull Ups
100m Run
10 Push Ups
100m Run
15 Sit Ups
100m Run
20 Squats
Post time to comments.
5 Rounds for time of:
100m Run
5 Pull Ups
100m Run
10 Push Ups
100m Run
15 Sit Ups
100m Run
20 Squats
Post time to comments.
Monday, October 17, 2011
Tueday, 18/10/2011
Daily Met Con
Bench Press
5-5-5-5-5
Tabata Mash-Up
Sumo Deadlift High Pull 35kg/25kg
Burpees
Eight rounds of each exercise, 20 seconds work 10 seconds rest.
Score equals sum of the combined total of each exercise.
Post score to comments.
Thanks to CrossfitBrisbane for todays workout
Bench Press
5-5-5-5-5
Tabata Mash-Up
Sumo Deadlift High Pull 35kg/25kg
Burpees
Eight rounds of each exercise, 20 seconds work 10 seconds rest.
Score equals sum of the combined total of each exercise.
Post score to comments.
Thanks to CrossfitBrisbane for todays workout
Saturday, 15/10/2011
Daily Met Con
"10,000 pounds"
The goal is to lift 10,000 lbs as fast as possible, using
only a single rep of the following lifts:
Squat
Bench Press
Power Clean
You can use any weight for each of the lifts taking
as many rounds necessary to complete the workout.
The goal is to lift 10, 000 lbs.
You must cycle through all 3 lifts to complete 1 round,
performing only 1 rep of each lift.
Post time, loads and rounds to comments.
Thanks to CrossfitFootball for todays workout.
"10,000 pounds"
The goal is to lift 10,000 lbs as fast as possible, using
only a single rep of the following lifts:
Squat
Bench Press
Power Clean
You can use any weight for each of the lifts taking
as many rounds necessary to complete the workout.
The goal is to lift 10, 000 lbs.
You must cycle through all 3 lifts to complete 1 round,
performing only 1 rep of each lift.
Post time, loads and rounds to comments.
Thanks to CrossfitFootball for todays workout.
Friday, October 14, 2011
Friday, 14/10/2011
Daily Met Con
10 rounds for time of:
10 Pull Ups
10 Ring Dips
Post time to comments.
Thanks to CrossfitBrisbane for today's WOD.
10 rounds for time of:
10 Pull Ups
10 Ring Dips
Post time to comments.
Thanks to CrossfitBrisbane for today's WOD.
Wednesday, 12/10/2011
Daily Met Con
"Kelly"
5 Rounds for time of:
400m Run
30 Box Jumps 24"
30 Wall ball 9kg/6kg
Post time to comments.
"Kelly"
5 Rounds for time of:
400m Run
30 Box Jumps 24"
30 Wall ball 9kg/6kg
Post time to comments.
Tuesday, October 11, 2011
Saturday, October 8, 2011
Sunday, 9/10/2011
Daily Met Con
The Volkswagon 2.0
15, 10, 5 reps of:
Bench Press@ 65% of 1RM
Dips
Strict Pull Ups
Post times to comments.
Thanks to CrossfitFootball for todays WOD.
The Volkswagon 2.0
15, 10, 5 reps of:
Bench Press@ 65% of 1RM
Dips
Strict Pull Ups
Post times to comments.
Thanks to CrossfitFootball for todays WOD.
Thursday, 6/10/2011
Daily Met Con
5 Rounds for time of:
7 Squats- Bodyweight
7 Burpee Box Jumps 20"
Post time and load to comments.
5 Rounds for time of:
7 Squats- Bodyweight
7 Burpee Box Jumps 20"
Post time and load to comments.
Tuesday, October 4, 2011
Tuesday, 4/10/2011
Daily Met Con
5 Rounds for time of:
6 Handstand Push Ups
12 Chest to Bar Pull Ups
24 DB Walking Lunges (17kg)
Post time to comments.
5 Rounds for time of:
6 Handstand Push Ups
12 Chest to Bar Pull Ups
24 DB Walking Lunges (17kg)
Post time to comments.
Monday, 3/10/2011
Daily Met Con
5 Rounds for time of:
3 Push Jerk or Split Jerk (70kg)
6 Pull Ups
9 Push Ups
Post time to comments.
5 Rounds for time of:
3 Push Jerk or Split Jerk (70kg)
6 Pull Ups
9 Push Ups
Post time to comments.
Wednesday, 21/09/2011
Daily Met Con
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Post loads to comments.
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Post loads to comments.
Tuesday, 20/09/2011
Daily Met Con
As Many Rounds as Possible in 15 minutes of:
10 Wall Ball (9kg)
10 Toes to bar
10 Box Jumps (24")
Post number of rounds to comment.
As Many Rounds as Possible in 15 minutes of:
10 Wall Ball (9kg)
10 Toes to bar
10 Box Jumps (24")
Post number of rounds to comment.
Monday, 19/09/2011
Daily Met Con
4 Rounds for time of:
Run 400m
15 Thrusters (42kg)
15 Pull Ups
Post time to comments.
4 Rounds for time of:
Run 400m
15 Thrusters (42kg)
15 Pull Ups
Post time to comments.
Wednesday, 14/09/2011
Daily Met Con
For time:
25 Walking Lunges
20 Pull Ups
50 Box Jumps (20")
20 Double Unders
25 Ring Dips
20 Knees to Bar
30 Kettlebell Swing (24kg)
30 Sit Ups
20 DB Hang Squat Clean (17kg)
25 Back Extension
30 Wall Ball (9kg)
3 Rope Climb (15ft)
Post time to comments.
For time:
25 Walking Lunges
20 Pull Ups
50 Box Jumps (20")
20 Double Unders
25 Ring Dips
20 Knees to Bar
30 Kettlebell Swing (24kg)
30 Sit Ups
20 DB Hang Squat Clean (17kg)
25 Back Extension
30 Wall Ball (9kg)
3 Rope Climb (15ft)
Post time to comments.
Tuesday, September 13, 2011
Tuesday, 13/09/2011
Daily Met Con
6 Rounds for time of:
12 Barbell Walking Lunges@ 35%-40% of 1RM Squat
(6 each side)
25m Sprint
12 Bar Dips
Barbell walking lunge is done by placing barbell on your back
and lunging out until your back knee touches the ground,
then stand up and repeat.
Post time and load to comments
Thanks to CrossfitFootball for todays WOD.
6 Rounds for time of:
12 Barbell Walking Lunges@ 35%-40% of 1RM Squat
(6 each side)
25m Sprint
12 Bar Dips
Barbell walking lunge is done by placing barbell on your back
and lunging out until your back knee touches the ground,
then stand up and repeat.
Post time and load to comments
Thanks to CrossfitFootball for todays WOD.
Monday, 12/09/2011
Daily Met Con
8 Rounds for time of:
5 Power Snatch 42kg
200m Row
Post fastest 200m row to comments.
8 Rounds for time of:
5 Power Snatch 42kg
200m Row
Post fastest 200m row to comments.
Saturday, 10/09/2011
Daily Met Con
Bench Press
6-6-6-6-6
Strict Pull Ups
6-6-6-6-6
Perform both Bench Press and Pull Ups without
rest. Rest as necessary between rounds.
Post loads to comments.
Bench Press
6-6-6-6-6
Strict Pull Ups
6-6-6-6-6
Perform both Bench Press and Pull Ups without
rest. Rest as necessary between rounds.
Post loads to comments.
Friday, September 9, 2011
Thursday, 8/09/2011
Daily Met Con
Two Rounds each for time of:
500m Row
400m Run
20 DB Thrusters 20kg/15kg
No rest between Row, Run and Thrusters.
Rest as necessary between rounds.
Post time for each round and total time to comments.
Thanks to CrossfitBrisbane for todays WOD.
Two Rounds each for time of:
500m Row
400m Run
20 DB Thrusters 20kg/15kg
No rest between Row, Run and Thrusters.
Rest as necessary between rounds.
Post time for each round and total time to comments.
Thanks to CrossfitBrisbane for todays WOD.
Sunday, September 4, 2011
Thursday, 1/09/2011
Daily Met Con
For time:
60 Push Ups
20 Wall Ball 10kg/6kg
30 Toes to Bar
40 Push Press 20kg DB/15kg DB
50 Burpees
60 Sumo Deadlift High Pull 32kg KB/24kg KB
Post time to comments.
Thanks to CrossfitBrisbane for todays wod.
For time:
60 Push Ups
20 Wall Ball 10kg/6kg
30 Toes to Bar
40 Push Press 20kg DB/15kg DB
50 Burpees
60 Sumo Deadlift High Pull 32kg KB/24kg KB
Post time to comments.
Thanks to CrossfitBrisbane for todays wod.
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