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

Thursday WOD 160910

Tyre jump courtesy crossfit.com

A) CFWU 2 rounds
B) SMC 3 rounds
C) Toes 2 Bar max in 2 minutes
D) 30-20-10
Ring push ups
tyre jumps
* 50m walking lunges at end of each round

Tuesday WOD 140910

A) CFWU 3 rounds
B) Active warm up
C) KB skills
D) Helen
3 RFT
400m
21x1&1/2 pood KB swings
12xPull-ups
E) DU’s in 2 mins

Tardiness

No, not the act of being a retard, it's another word for lateness!

We Have been pretty good with being on time for the past couple of weeks but today was not so good. So, in comes the new rule. Each minute of lateness equals 5 burpees. i.e 10 minutes late 50 burpees you owe. They suck but so does being late. You must complete all burpees as a 'buy in' before you start the rest of the workout.

Today's workout was Friday's. All results there.

See you tomorrow - on time.

Friday WOD 100910

A)CFWU 2 rounds
B)SMC 2 rounds
C)C2B pull ups, Max in 2 min.
D)4 rounds for time
400m run
50 squats
E)100 twists

Thursday WOD 090910

A) CFWU 2 rounds
B) Active Stretching Routine
C) 3 minutes of handstands for time.
D) 21-15-9
Toes 2 Bar
Box Jumps
400m run after each round
E) Kipping pull-up practice

Tuesday WOD 070910

Welcome Mark

A) CFWU 2 rounds
B) Max box Jumps 3 minutes
C) SMC 3 rounds
D) Bamboo 'Fran'
21-15-9
Thrusters
Pull Ups
E) 50 sit ups

Monday WOD 060910

A) CFWU 2 rounds Pull, push, squat, sit, s'man, DU's
B) PP/Thruster Skill session
C) Max 3 min. bamboo thrusters
D) SMC 2 rounds
E) Half 'Cindy'
AMRAP in 10 minutes
5 Pull Ups
10 Push Ups
15 Squats
F) 30 Hollow Rocks

Friday WOD 030910

400m walking lunges

Thursday WOD 020910

A) CFWU 1 round
B) SMC 3 rounds
C) Max. in 3 min. Kipping Pull ups
D) 20-10-5
Burpee
Double Unders
*400m after each round
E) 100 twists

A) CFWU 1 round
B) Max. Double Unders in 3 min.
C) SMC 10 dislocates, 10 OHS, 10 kips
D) WOD
30-20-10
Toes to Bar
OHS

Group Session 1

Note the 'elbow lasers'.

A) CFWU 1 round

B) Skill session Squat and Front Squat

C) 21-15-9
Front Squat (bamboo)
Push Ups

21-15-9 Handstands and Pull Ups

For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

Body weight madness

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

1st CFV WOD

30 T2B
60 squats
20 T2B
40 squats
10 T2B
20 squats

DU KBS OH Lunge

30-20-10

Double unders

KBS @ 32kg

Lunge @ 25kg*

*25kg plate held overhead, elbows dont have to be locked out. Plate must stay above head and cant touch or rest on top of head.

Sprints

Tuesday 100817

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Kristan Clever 1mile 210meters, Becca Voigt 1mile 50meters. Post distance to comments.

WOD 5 Games 09

Monday 100816

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Mikko Salo 8:58, Kristan Clever 10:30 (16lb ball, 45lb barbell) Jason Khalipa 11:19 (2009 Games), Carey Kepler 11:01 (14lb ball, 45lb barbell, 2009 Games), Becca Voigt 12:00 (16lb ball, 45lb barbell). Post time to comments.

Weighted Pull Ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

Pull Ups

50 pull ups for time

Coe

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups