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WOD Thursday 28th February 2013

28/2/2013

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A) Skills
Work a weakness
Spend 10 mins working on something you Suck At!!!

B) WOD
HELEN
3 Rounds for time of:
400m Run
21 KB Swings 24/16kg
12 Pull Ups


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WOD Wednesday 27th February 2013

27/2/2013

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One must use caution when performing overhead work :)
A)  Strength 15 mins
To find your 3 RM in
One Arm Snatches
Using DB, KB, or BB
3,3,3,3,3

B) WOD
50, 40, 30, 20, 10 Reps of:
Double Unders
One Arm Snatches
Using a weight of half your 3 RM

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WOD Tuesday 26th February 2013

26/2/2013

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A) Strength 15min
To find your 3RM
Front Squats
3,3,3,3,3

B) WOD 15 min AMRAP of:
10 Pull Ups
20 Front Lunges 30/20kg
10 GHD Sit Ups
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WOD Monday 25th February 2013

25/2/2013

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FGB - "Fight Gone Bad"

3 x 5min Rounds for max reps of:

Wall Balls 10/5kg
SDLHP 40/30kg
Box Jumps 18"
Push Press 40/30kg
Rower Cals

1 minute at each exercise
Move from one to the next without rest
1 min break at the end of each round


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Mark Wilkinspew at it again today :)
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"Who is this Masked Man???"
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WOD Sunday 24th February 2013

24/2/2013

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Rest Day

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WOD Saturday 23rd February 2013

23/2/2013

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Working in pairs but only one person at a time, share the load to complete 2 rounds for time of:

600m Run
60 Chin Ups
600m Run
60 Burpee Box Jumps
600m Run
60 Wall Balls 10kg/5kg


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WOD Friday 22nd February 2013

22/2/2013

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2 Little AMRAP's

A)

9 min AMRAP of:
5 HSPU
10 T2B

B)

9 min AMRAP of:
7 Snatches 40/30kg
14 Double Unders


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WOD Thursday 21st February 2013

21/2/2013

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A) STRENGTH 15 min
Back Squats
100kg/70kg/40kg
Choose the heaviest weight you can handle and perform:
3 Sets x Max Reps

B) WOD
With a continuously running clock perform
3 x 5 min rounds of:
30 Sit Ups
400m Run
Then with remaining time:
Max Pull Ups
Your "Score" is the total number of Pull Ups for 3 rounds
Rest 1 min between rounds.


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WOD Wednesday 20th February 2013

20/2/2013

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A)
EDT 10 mins
Power Cleans

B)
WOD
12 min AMRAP
10 SDLHP 50/35kg
5 Over Bar Burpees
10 Push Press 50/35kg
5 Over Bar Burpees


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Foundational Movements Session On This Saturday At 11am

20/2/2013

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To all our Newbies (and existing clients who want to brush up on their techniques - you know who you are) there will be a structured Foundational Movements class running this Saturday 23rd February at 11am.
This will take in the finer details of the Olympic lifts and other Gymnastic and functional movements that are common place in the CrossFit box.
Bookings are essential so call me on mobile 0418 590 797 to secure your spot this Saturday 23rd February at 11am.
See you There.

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WOD Tuesday 19th February 2013

19/2/2013

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WOD
Tabata This:
8 x 20 sec Rounds of:
Squats
Push Ups
Sit Ups
Pull Ups

Finisher
In 5 mins find your
Max Double Unders


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WOD Monday 18th February 2013

18/2/2013

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WOD
"GRACE"
30 Clean & Jerks 60/40kg
For Time...


Rest exactly 3mins then with a continuously running clock complete:
1 km Run
50 Burpees
For overall time.


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Moorabbin CrossFit Competition Proves A Great Event

17/2/2013

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Congratulations to Cass Bice and Luke Harrop-Wells for competing and both finishing 4th each in their first ever CrossFit competition down at CrossFit Moorabbin on Saturday.

The comp hosted 4 WOD's for the day and they pushed through them with little rest in between for the athletes.  It certainly proved to be quite a challenging event for all those who took part.

Great work also Luke for pulling a PB on the first WOD; a Clean & Jerk ladder with 85kg over head :)

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WOD Saturday 16th February 2013

16/2/2013

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This One's For You Terry :)
Warm Up
7-1 Reps of:
Lying Pullups
HR Push Ups
Air Squats
Then Run 400m

WOD
DIRTY THIRTY SATIDY
30 Wall Balls 10/5kg
30 MB Russian Twists 10/5kg
30 Pullups or Chins
30 Front BB Lunges 30/20kg
30 T2B
30 Hindu Push Ups
30 Double Unders
30 BB Thrusters 30/20kg
30 GHD Sit Ups
30 Burpee Box Jumps

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WOD Friday 15th February 2013

15/2/2013

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WOD
5 Rounds For Time Of:
15 KB Swings 24/16kg
15 G2O 40/30kg
15 Bar Jumps
15 Sit Ups


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WOD Thursday 14th February 2013

14/2/2013

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With a continuously running clock perform...

3 x 7 min Rounds of:

Run 400m
Then with the remaining time do AMRAP of:
"Cindy"
5 Pull Ups
10 Push Ups
15 Squats

Rest 2 mins between each 7 min Round

Your score is the total number of "Cindy" Rounds


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WOD Wednesday 13th February 2013

13/2/2013

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A)
Skills 15min
Kipping Handstand Push Ups

B) 

15min AMRAP of:
4 HSPU
8 GHD Sit Ups
12 Weighted Lunges 15/10kg
16 Double Unders


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WOD Tuesday 12th February 2013

12/2/2013

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WOD

A) STRENGTH
EDT 10min
Deadlifts


Rest 5 mins then:

B) One Round For Time Of:
1000m Run
80 Sit Ups
60 Burpees
40 Knees To Elbows
1000m Run


Scaling Options:
a. 400m Run
b. 1/2 the Reps

c.  Both

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Foundational Movements Session This Wednesday Night At 7pm

11/2/2013

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To all our Newbies (and existing clients who want to brush up on their techniques) there will be a structured class running at 7pm on Wednesday the 13th February.
This will take in the finer details of the Olympic lifts and other Gymnastic and functional movements that are common place in the CrossFit box.
Bookings are essential so call me on mobile to secure your spot this Wednesday night 0418 590 797

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WOD Monday 11th February 2013

11/2/2013

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Chris Stoutenburg does most workouts from his wheelchair — his favorite is Fran.

WOD
Benchmark Girl
"FRAN"
21-15-9 Reps of:
Thrusters 42.5kg/30kg
Pull Ups


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WOD Saturday 9th February 2013

9/2/2013

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WOD
"PET ROCKS"
Working in pairs, each pair has a "Pet Rock" with which to look after during the workout.
Your "Pet Rock" is either a 15kg/20kg Weight Plate.
Your "Pet Rock" is NOT allowed to touch the ground during the entire workout. So while one partner is performing the workout the other is holding onto their "Pet Rock", until they swap over. The "Pet Rock" holder must be standing with the "Pet Rock", you may NOT sit down with it.



For Time Complete With Your Partner:

100 Thrusters 40/30kg
100 Burpees
100 Knees To Elbows
100 Double Unders
1000m Run (with your Pet)





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WOD Friday 8th February 2013

8/2/2013

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A) Plank Soldiers and Shuttle Runs
10 mins

B) WOD
20 min AMRAP of:
3 Pull Ups
6 Push Ups
18 Sit Ups


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WOD Thursday 7th February 2013

7/2/2013

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WOD
3 Rounds For Time Of:
400m Run
30 Wall Balls 10/5kg
20 KB Swings 24/16kg
10 Burpee Box Jumps 20"


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WOD Wednesday 6th February 2013

6/2/2013

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Carms and Fran taking a little nap after a tough WOD
WOD
5 Rounds for time of:
10 Clean & Jerk
15 Wall Walk Bridges
200m Rower


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"Ay Caramba!!!! What a Workouto"
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BIO Geelong CrossFit Throwdown was a Great Event

5/2/2013

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Awesome day at the BIO CrossFit Throwdown in Geelong on Sunday! Great to just watch some amazing CrossFit athletes from around Victoria compete! Great day with our new girl Anna Jackson performing very well to finish 4th outright in the womens against some seriously good female atheletes. Well Done Anna!!!

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From Bendigo - Tony, Daniel, Nick, Carmen, Lily, Anna, Josh, Stuart
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