Wednesday 291210

A) CFWU 2 rounds

B) Shoulder & Hip mob

C) AMRAP 10 mins

10 Wall Balls

10 Sit Ups

10 Double Unders

Tuesday 281210

A) CFWU 2 rounds

B) Shoulder and hip mobility

C) Dead Lifts

D)

400m

15-12-9

KB Swings

Toes 2 Bar

400m

Wednesday 221210

Winter Solstice

The days are now getting longer again!

A) CFWU

B) SMC

C) Dead Lift

D) 21-15-9

Handstands

Ring push ups

Tuesday 211210

Tristan Miller, running like crazy, completing marathon 51 for the year. 1 to go.

A) CFWU 2 rounds

B) SMC

C) Hip MWOD

D) 1/2 'Whitten' 20 min AMRAP

11 KB Swings

11 Box Jumps

200m

11 Burpees

11 Wall Balls

Monday 201210

A) CFWU 2 rounds

B) SMC with bar

C) 3 RFT

400m

15 Pull-Ups

50 Squats

15 Pull-Ups

Thursday 161210

A) CFWU 2 rounds

B) SMC

C) Hip extension mobility

D) Pistol practice

E) 7 Rounds for time

7 Medicine ball squat cleans

7 Box jumps

Wednesday 151210

A) CFWU 2 rounds

B) Hip extension Mobility WOD

C) Muscle Up Progressions

D) 21-15-9
KB Swings
Ring Dips

Monday 131210

A) CFWU 2 rounds

B) SMC

C) 21-15-9
KB Snatch
Wall balls

Saturday 121210

"The 12 Days of X(fit)mas."
1. 200m
2. Pull Ups
3. Toes 2 Bar
4. Ring Dips
5. Tyre Burpees
6. Box Jumps 24"
7. Thrusters 20kg
8. Wall Balls 10kg
9. Ring Push Ups
10. Double Unders
11. KB Swings 24kg
12. Handstands

you know how the song goes 1 then 2+1, 3+2+1, etc

Friday 101210

Have you been to your pain cave lately?

A) CFWU

B) SMC

C) 21-15-9
Toes 2 Bar
Ring Push Ups

Thursday 091210

A) CFWU 2 rounds

B) Mobility WOD

C) 3 RFT
400m
30 Double unders
10 KB Push Press (r&l)
10 Ring Dips

Wednesday 081210

A) CFWU 2 rounds

B) SMC

C) Hollow holds
3 rounds
30 sec on/30 sec off

D) 'Cindy'
AMRAP 20 mins
5 Pull Ups
10 Push Ups
15 Squats

Tuesday 071210

A) CFWU 2 rounds

B) Snatch practice

C) 21-15-9

Toes 2 Bar

Box Jumps

Saturday 041210

Dirty 30

For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

Friday 031210

A) CFWU

B) SMC

C) 5 RFT
15 Double Unders
10 Med Ball Slams
5 Ring Push Ups

Thursday 021210

A) CFWU

B) SMC

C) max in 3 Min med ball twists

D) 21-15-9
Pull Ups
Tyre Burpees

Tuesday 301110

Helen

3 RFT

400m

21KBS

12 Pull Ups

Monday 291110

21-15-9

Wall Balls

Box Jumps

30 sec. of handstands at end of each round

Saturday 271110

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Compare to 141209

Friday 261110

A) CFWU 2 Rounds

B) SMC

C) Max DU's in 1 min.

D) "Jackie"
1000m Run/Row
50 Thrusters 20kg
30 Pull-Ups

Wednesday 241110

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Tuesday 231110

500m Run
20 DB Snatch
20 DB Squat Clean
50 Sit Ups
20 DB Squat Clean
20 DB Snatch
500m Run

Thursday 181110

A) CFWU

B) SMC

C) Max. Sit-Ups in 3 mins

D) 3 RFT

20m Walking Lunges

20 Box jumps

15 Wall Balls

10 Handstands

Tuesday 161110

A) CFWU 2 rounds

B) SMC using 20kg bar

C) 3 sets Max. Pull Ups

Saturday 131110

A great book. Highly recommended.


Running workout

5 x 1km
Rest the remainder of 5 minutes for each rep.
Post the time for each.

Thursday 111110

A) CFWU 2 rounds

B) SMC 1 round

C) Max. Box Jumps in 3 mins.

D) 'Elizabeth'
21-15-9
Medicine Ball FS Clean 10kg
Ring Dips

Tuesday 091110

A) CFWU 2 rounds

B) SMC 1 round

C) 5 RFT
20 KB Swings
15 Wall Balls
10 Pull Ups

Monday 081110

A) CFWU 2 rounds

B) SMC 1 round

C) 4 RFT

400m run

50 squats

Friday 051110

A) CFWU 2 rounds

B) SMC
Scarecrow and throw
Protraction/retraction
Sots press

C) Muscle Up progressions

D) 5 RFT
10 KB Swings 16/24
10 Push ups

Thursday 041110

A) Group Warm-up

B) 'Saigon Dirty 30'
30 Pull-ups
30 Box Jumps
30 Ring Dips
30 KB Swings
30 Tyre Burpees
30 Toes 2 Bar
30 Supermans
30 Push Ups
30 Squats
30 Push Press 20kg

Tuesday 021110

A) CFWU 2 rounds

B) SMC 2 rounds
Scarecrow & Throw
Retraction/Protraction
Sots Press

C) 7 RFT
10 Wall Balls
10 Pull Ups

Monday 011110

A) CFWU 2 rounds

B) Shoulder Mobilization

Scarecrow and throw

Retraction/protraction

Sots press

C) AMRAP 20 minutes
10 Hang Squat Snatch
10 Ring Dips
10 Knees 2 Elbows

Saturday 301010

Run the Thao Dien loop, 5.2km.

Friday 291010

A) CFWU 2 rounds

B) Shoulder Mobilization

Scarecrow and throw

Retraction/protraction

Sots press

Backward lunge with a twist

Side lunge with a press up

C) Muscle Ups

Thursday WOD 281010

A) CFWU 2 rounds

B) Shoulder Mobilization

Scarecrow and throw

Retraction/protraction

Sots press

Backward lunge with a twist

Side lunge with a press up

C) 10 x handstand 10 count

D) 5 rounds for time

400m run

21 Bamboo Thrusters

15 Sit Ups

9 push Ups

Tuesday WOD 261010

A) CFWU 2 rounds

B) Kips 5x5

C) Max. Ring Dips in 3 min

D) Max. Sit Ups in 3 min.

E) Max. KB Swings in 3 min.

F) Max. Burpees in 1 min.

Monday WOD 251010

A) CFWU 2 rounds
10 Push Ups, 10 Pull Ups, 10 Ring Dips, 10 Sit Ups, 10 Double Unders, 10 Supermans, 10 Squats

B) SMC 2 rounds

C) 20 Handstands

D) 21-15-9
Medicine Ball Cleans
Ring Push Ups

Saturday WOD 231010

"Griff"

800m forward

400m backward

800m forward

400m backward

Friday WOD 221010

A) CFWU 2 rounds

B) SMC 2 rounds

C) 10 Handstand Push Ups (HSPU) assisted

D) 40-30-20

Wall Balls

Double unders

Thursday WOD 211010

A) CFWU 2 rounds

B) SMC 2 rounds

C) 'Tabata Something Else'

8 rounds of each exercise.

32 rounds total.

20 sec. work

10 sec. rest

Smallest rep count of each exercise is your score.

Pull Ups

Push Ups

Sit Ups

Squats

Tuesday WOD 191010

A) CFWU 2 rounds

B) SMC 2 rounds

C) Max Push ups (release hands at bottom) 2 minutes

D) Not 'Helen'
3 rounds for time
800m run
21 KB Swings 1.5 pood
11 Pull Ups

Monday WOD 181010

A) CFWU 2 rounds

B) SMC 2 rounds

C) Max. pull-ups in 1 minute

D) 21-15-9
Toes 2 Bar
Box Jumps

E) 100 twists

Bodyweight Workouts

So here you go. A comprehensive list of bodyweight exercises.

click here

Choose one, scale it back if you need to and log your results in the comments.

If you are spending any time on the beach in the next week, I recommend 400m of walking lunges. Guaranteed 3 days of 'but burn'. Enjoy and go hard.

Friday WOD 081010

A) CFWU

B) SMC

C) Max. Box Jumps in 3 minutes

D) 21-15-9

Wall Balls

Pull Ups

E) 50 Sit Ups

Thursday WOD 071010

You thought ring dips were tough, tomorrow we do 'L-sit Iron Cross' for time.

A) CFWU 2 rounds

B) SMC 2 rounds

C) KB Push Press

5-5-5 (5R-5L)

D) 21-15-9

Double Unders

Ring Dips

Push Ups

Tuesday WOD 051010

The morning crew blasting out the pull ups.

A) 2 rounds 30 seconds each
plyo twists
starters
star jumps
roll & reach

B) SMC 3 rounds

C) max. sit ups in 2 minutes

D) 25-20-15-10-5
Double unders
Pull Ups
Squats

Monday WOD 041010

A) CFWU 2 rounds

B) SMC 2 rounds

C) 7x1 Pull ups for max. height

D) 21-15-9

KB Swings

Bar Burpees

Friday WOD 011010

Congratulations to Dez and Fleur on your upcoming wedding.

I want to see the pictured behaviour on the day.

A) CFWU 2 rounds

B) SMC 3 rounds

C) Max. number of clapping push ups in 1 minute

D) 21-15-9

Handstands

Medicine Ball Front Squat 10kg

Thursday WOD 300910

A) CFWU 2 rounds

B) SMC 3 rounds

C) Max. Double unders in 3 minutes

D) Run 400m

21-15-9

Ring Push Ups

Toes 2 Bar

Run 400m

Tuesday WOD 280910

For those of you old enough to remember, the lovely Cindy Brady.

A) 60 seconds each of the following exercises

plyometric twists

starters

star jumps

roll & reach

B) SMC 2 rounds

C) 'Cindy'

AMRAP in 20 minutes of

5 Pull Ups

10 Push Ups

15 Squats

D) 100 seated twists

Monday WOD 270910

A) CFWU 2 rounds
B) SMC 2 rounds
C) Death by Pull Ups
Complete 1 pull up in the first minute, 2 in the 2nd minute etc. Continue until you cannot finish the required pull ups in the minute.
D) Tabata Squats
20 seconds of work, 10 seconds of rest (x8)
Score is lowest number of squats in any of the 8 rounds

Saturday WOD 250910

400's

Run a half lap of the compound (actually 330m) every 2 minutes x 10.

Rest for the remainder of the 2nd minute.

Compare to 010510

Friday WOD 240910

Pavel Tatsouline, kettlebell king, does a front squat into a push press.

A) CFWU 2 rounds
B) SMC 2 rounds
C) KB Push Press
3-3-3
D) 21-15-9
Push ups
Sit ups
Double Unders
*thanks Jeremy at CF Gold Coast

Thursday WOD 230910

Today was our first 'Chipper' workout.

Apparently so named because you start at the beginning, push through it and end up in bits at the end.

Another explanation for the name is that you just chip away at the reps, get it done bit by bit.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings
30 Sit-ups
50 Squats
30 Supermans

Tuesday WOD 210910

How to do Double unders

A) CFWU 2 rounds
B) SMC 2 rounds
C) 50 Double Unders
10-9-8-7-6-5-4-3-2-1
Pull-ups
Tyre burpees

Monday WOD 200910

'Hero' workouts are performed to honour CrossFitters that have been killed in active duty in the Armed Forces.
Today we performed our first hero workout 'Michael'.


A) Greg A warm up.
B) Kipping practice
C) 1 minute max. pull ups
D) 'Michael'
3 rounds for time
800m run
50 sit ups
50 back extensions (Supermans)

Saturday WOD 180910

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Friday WOD 170910

A) CFWU 2 rounds
B) SMC 3 rounds
C) max air squats in 3 min
D) 600m run
21-15-9
Handstands
Ring dips
600m