0630: WOD

Clean Ladder

Followed by

Chin Ladder



Please note new time.

If you plan to attend the morning session please book in by 1800 Monday by leaving a note in the comments, or e-mail: andrew@crossfitcanberra.com.au. All other sessions remain the same.

Thanks



1730: WOD


"MURPH"

1.6k Run
100 Pull Ups
200 Push Ups
300 Squats
1.6k Run

For Time

Partition pull ups, push ups, squats anyway necessary till requisite number of reps completed, before heading on run.

Sunday 090531

10am Strenght

Squat
Press
Deadlift
Sled



Bonus Session 1130am

Grace
30 Clean & Jerk for time.

Compare to 090417


Morning Session 0630, Afternoon Special Session 1800-2000

Morning Session
Note New Time: 630am
Fran
21,15,9
Thrusters
Pull ups

Men 40kg
Woman 30kg
[Top]



Afternoon Special Session
The shed will be open from 1800 till 2000 and we will be holding a special 'Challenge Workout'.

The challenge WOD is:

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Everyone is welcome, but unfortunately there is only room, time, and equipment for 4 people on this WOD. For those not doing the above WOD, we will be doing 'Fran'. This is a great opportunity to compare, or establish, your time on one of the classic CF WOD's.

We can also accommodate other WOD's if people have a preference, but depending on equipment there might be a wait.

Please book your place via e-mail ( info@crossfitcanberra.com.au ).
[Top]

1730 WOD

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest exactly 3 minutes between rounds. Record time for each round

Compare to: Thursday 090205

Wed 090527

7pm strength

squat
bench press
power clean






0600 WOD:

20-20-20

Kettlebell swings 1.5 pood
Box Jumps
Kettlebell Swings 1.5 pood

5 Rounds for time


We have a slight change to format. If you plan to attend Tuesday 0600 workout please book in by e-mailing: info@crossfitcanberra.com.au by 1800 Monday.

All other sessions remain the same.



1730: WOD

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Repeat for 3 rounds. The stations are:

1. Wall-ball: 9kg ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 22.5/35kg's (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 22.5/35kg's (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to FGB Link

Sunday 090524





1000 Sunday: Strength

Squat
Press
Box jumps for max height
Sled






1730 WOD

100Ft Walking Lunges, 15kg Dumbells/Weight (30kg's in total)
30 Box Jumps
30 Weighted Pull Ups 15kg's

Four Rounds for Time

7pm strength

squat
bench press
power clean

090519






0600 and 1730

As many rounds as possible in 4 minutes of:

5 Burpees
3 Squat Clean (Men 50 kg's, Women 35 kg's)
2 Push Jerks (above weight)

Rest 1 minute
Repeat 5 rounds in total


Courtesy of US Affiliate, www.navyseals.com


Compare to: 090303

Strength

Squat
Press
Deadlift

1730 WOD

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

"The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them." Mark Rippetoe

7pm Strength

Squat
Press
Dead lift

1730 WOD

"Grace"

30 x Clean and Jerks 60/40 kg's

For Time

Sunday 090510





Andrew picked up the new weight sled (simular to the one above). Lets give it a run on the weekend

Sunday 10am
Squat
Press
Dead lift
Sled pull

0600 WOD

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

This is the 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout

Compare to: HQ 090426


1730 WOD

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Compare to: HQ 090502

7pm Strength

Squat
Press
Dead lift

T-Shirts

Hi

Im planning to do another run of shirts soon. Thinking blue and red for men, and pink for girls.

Cost will be around $22-$25. They will be similar to the old ones with CrossFit on the front, and a quote or motto and the website on the back.

So far i have 3 suggestions for the quote. If you've got any ideas for a motto/quote, post it to comments.

Also, let me know via the comments if you think you would be interested in getting one so i have an idea of quantity/sizes, along with any other suggestions.

Thanks

6am Class

Clean Ladder: 1 x 60kg Clean for the first minute, two 60kg Cleans the second minute, three 60kg Cleans the third minute... continuing as long as you are able.

Men 60kg, Woman 40kg or Scale to suit

Please post results in comments

Compare times to 090220

5:30pm Class


Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

From HQ 090501

I have started a new poll on the website. If people are interested in restarting the Thursday morning session? The session would start a little bit later at 6:30am. This will hopefully allow us to utilise the sun for running ect.

Please let us know if you would be interested in attending.

Sunday090503








Sunday 10am
Strength
Squat
Press
Deadlift