Daily Met Con
"Collin"
6 rounds for time of:
Carry 22kg Sandbag 400 metres
12 Push Press 52kg
12 Box Jumps 24 inches
12 Sumo Deadlift High Pull 42kg
Scaled to
6 rounds
Carry medicine Ball 100 metres 9kg/6kg
12 Push Press 20kg/10kg
12 Box Jump 18 inches
12 Sumo Deadlift High Pull 20kg/10kg
Post time to comments.
Sunday, November 28, 2010
Tuesday, November 23, 2010
Wednesday, 24/11/2010
Daily Met Con
Overhead Squat 1-1-1
Front Squat 1-1-1
Back Squat 1-1-1
Increase load across sets.
Post loads to comments.
Monday, November 22, 2010
Tuesday, 23/11/2010
Warm Up
3 Rounds
10 Push Ups
10 Hollow Rocks
10 Box Jumps 24"
6 Pull Ups
20 Mountain Climbers
Daily Met Con
"Annie"
50,40,30,20,10
Double Unders
Sit Ups
Post time to comments.
3 Rounds
10 Push Ups
10 Hollow Rocks
10 Box Jumps 24"
6 Pull Ups
20 Mountain Climbers
Daily Met Con
"Annie"
50,40,30,20,10
Double Unders
Sit Ups
Post time to comments.
Sunday, November 14, 2010
Monday, 15/11/2010
Daily Met Con
Warm-Up:
3minutes of:
2 Standing Broadjumps then 3 burpees
then...
3 Rounds of:
10 Press
6 Ring Rows
10 Hollow Rocks
10 Squats
10 Good Mornings
Daily WOD:
4 Rounds for time of:
100ft Overhead Walking Lunge 20kg/15kg
30 Box Jumps 24"
20 Wall Ball 9kg/6kg
10 Handstand Push Ups
Post time to comments.
Wednesday, November 10, 2010
Monday, 08/11/2010
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.
Monday, November 1, 2010
Sunday, 31/10/2010
Daily Met Con
70kg Squat Clean and Jerk, 30 reps
The bar travels from the ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the patella. The finish position is with the arms, hip and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Post time and load to comments.
70kg Squat Clean and Jerk, 30 reps
The bar travels from the ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the patella. The finish position is with the arms, hip and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Post time and load to comments.
Friday, October 29, 2010
Saturday, 30/10/2010
Daily Met Con
5 Rounds for time of:
Push Press 60kg/40kg
Run 200m
Post time to comments.
Wednesday, October 27, 2010
Thursday, 28/10/2010
Daily Met Con
Warm-up
3 rounds of:
Samson stretch (30 second hold)
10 Squats
6 Hollow Rocks
10 Push Ups
10 Pull Ups (work on kipping technique)
Deadlift
3-3-3-3-3-3-3
Post loads to comments.
Tuesday, October 26, 2010
Wednesday, 27/10/2010
Daily Met Con:
21,18,15,12,9,6,3 for time:
Overhead Lunge 20kg/15kg
Knees to Elbows
Post time time comments.
21,18,15,12,9,6,3 for time:
Overhead Lunge 20kg/15kg
Knees to Elbows
Post time time comments.
Tuesday, 26/10/2010
Mt Coramba wildlife - Coffs Harbour
Daily Met Con:
10 Rounds for time:
5 Front Squat 70kg/50kg
7 Ring Dips
9 Box Jumps 24"
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
Thursday, October 21, 2010
Friday, 22/10/2010
Daily Met Con
"Brenton"
5 Rounds for time:
100ft Bear Crawl
100ft Standing Broad Jump
Do 3 Burpees after every 5 broad jumps. If you have a 9kg vest or body armour, wear it.
Post time to comments
Thanks to Crossfit.com for todays workout
"Brenton"
5 Rounds for time:
100ft Bear Crawl
100ft Standing Broad Jump
Do 3 Burpees after every 5 broad jumps. If you have a 9kg vest or body armour, wear it.
Post time to comments
Thanks to Crossfit.com for todays workout
Wednesday, October 20, 2010
Thursday, 21/10/2010
Mt Coramba, October 2010
Daily Met Con
5 Rounds for time:
9 Chest to Bar Pull ups
12 Burpees
200m Run
Post time to comments.
Tuesday, October 19, 2010
Wednesday, 20/10/2010
Daily Met Con
Press
5-5-5-5
AMRAP in 10 minutes of:
5 Thruster 40kg/30kg
7 Hang Power Clean 40kg/30kg
9 Deadlift 40kg/30kg
Post loads and rounds to comments>
Thanks to CrossfitBrisbane for todays workout.
Monday, October 18, 2010
Tuesday, 19/10/2010
Daily Met Con
AMRAP in 20 minutes of:
5 Sumo Deadlift High Pull 50kg/35kg
10 Push ups
15 Squats
Post number of rounds to comments.
Thanks to CrossfitBrisbane for todays workout.
AMRAP in 20 minutes of:
5 Sumo Deadlift High Pull 50kg/35kg
10 Push ups
15 Squats
Post number of rounds to comments.
Thanks to CrossfitBrisbane for todays workout.
Friday, October 15, 2010
Thursday, October 14, 2010
Thursday, 14/10/2010
Daily Met Con
Box Jump Challenge: Aim to box jump 60cm or higher.
then...
30 Sit ups
30 Box Jumps
30 Sit ups
30 Walking lunges
30 Sit ups
30 Burpees
30 Sit ups
Post height and time to comments.
Box Jump Challenge: Aim to box jump 60cm or higher.
then...
30 Sit ups
30 Box Jumps
30 Sit ups
30 Walking lunges
30 Sit ups
30 Burpees
30 Sit ups
Post height and time to comments.
Monday, October 11, 2010
Thursday, 07/10/2010
Daily Met Con
"Grace"
30 reps for time
Clean and Jerk 60kg/40kg
Post time and load to comments.
"Grace"
30 reps for time
Clean and Jerk 60kg/40kg
Post time and load to comments.
Tuesday, October 5, 2010
Wednesday, 06/10/2010
Daily Met Con
For time:
50 Sit ups
50 Double unders
50 Sit ups
50 Walking lunges
50 Sit ups
50 Burpees
50 Sit ups
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
For time:
50 Sit ups
50 Double unders
50 Sit ups
50 Walking lunges
50 Sit ups
50 Burpees
50 Sit ups
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
Sunday, October 3, 2010
Monday, 04/10/2010
Daily Met Con:
Back Squat
5-5-5-5-5
then
AMRAP in 10 minutes of:
10 Overhead lunges 20kg/10kg
10 Push ups
Post load/rounds to comments.
Saturday, October 2, 2010
Sunday, 03/09/2010
Daily Met Con:
"Jerry"
For time:
1 mile run
2k Row
1mile run
Post time to comments.
Thanks to Crossfit.com for todays workout.
"Jerry"
For time:
1 mile run
2k Row
1mile run
Post time to comments.
Thanks to Crossfit.com for todays workout.
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