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

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