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WOD - Thursday 31st October 2013

31/10/2013

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"FIGHT GONE BAD"

Wall Balls 9kg
SDLHP 35kg
Box Jumps 20"
Push Press 35kg
Rower (Cals)

1 minute at each station for 3 rounds. Rest 1 minute between rounds. Score is total reps for 3 rounds.

Compare to 23/5/2013
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Bendigo Cup Day Public Holiday - This Wednesday 30th October

30/10/2013

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PLEASE NOTE: This Wednesday is Bendigo Cup Day Public Holiday.
We will be running ONE WOD ONLY at 6AM for all those Die Hards (including me) who still wanna train in spite of a silly horse race!!!
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"...and it's Ben Timover a neck in front of Neil Anblomee, followed by Hoof Hearted at the rear..."
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WOD - Wednesday 30th October 2013

30/10/2013

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What a way to start Bendigo Cup Day!!!

Horse Racing Crossfit Anarchy style... Great Workout and Great Fun as well :-)

Video footage will be released soon!!!

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WOD - Tuesday 29th October 2013

29/10/2013

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Nice work Birthday Boy!!! ... Lucas 17 today Smashing out BMU's
A) Skills - 15 mins
C2B Pull Ups
BMU


B) WOD - Complete for time:

75 Sit Ups
10 Burpee Pull Ups
    (Scale Up = C2B / BMU)
50 Sit Ups
15 Burpee Pull Ups
    (Scale Up = C2B / BMU)
25 Sit Ups
20 Burpee Pull Ups
    (Scale Up = C2B / BMU)
   
* CASH OUT = 100 Double Unders


Time Cap = 35 min


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WOD - Monday 28th October 2013

28/10/2013

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"Change your focal point"
PART A - STRENGTH

15 Minutes Back Squat

3,3,3,3,3

PART B - 16 MINUTES EMOTM

Odd Minute = 5 Squat Cleans
Even Minute = 5 Jerks

You choose your weight - focus on form over weight

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WOD Saturday 26th October2013

26/10/2013

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"RUN & GET CINDY"
Complete for time:
200m Run
1 Round of Cindy
200m Run
2 Rounds of Cindy
200m Run
3 Rounds of Cindy
200m Run
4 Rounds of Cindy
200m Run
5 Rounds of Cindy

*BUY IN: 50 Double Unders
*CASH OUT: 100m Walking OH Lunges 15kg/10kg
*CINDY = 5 Pullups, 10 Push Ups, 15 Squats


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WOD - Friday 25th October 2013

25/10/2013

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PART A - 5 MINUTE AMRAP

Burpee Box Jumps 24"/20"

PART B - 12 MINUTE AMRAP

3 G2O 50kg/35kg
3 KB Swings 24kg/16kg
6 G2O 50kg/35kg
6 KB Swings 24kg/16kg
9 G2O 50kg/35kg
9 KB Swings 24kg/16kg
12 G2O 50kg/35kg
12 KB Swings 24kg/16kg
15 G2O 50kg/35kg
15 KB Swings 24kg/16kg
18 G2O 50kg/35kg
18 KB Swings 24kg/16kg
Etc....
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WOD - Thursday 24th October 2013

24/10/2013

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PART A


RUN 5KM FOR TIME
OR
ROW 5KM FOR TIME
(if you are injured)

then:

PART B

50 GHD Situps

50 GHD Back Extensions
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WOD - Wednesday 23rd October 2013

23/10/2013

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PART A - 7 MINUTE AMRAP

15 Wall Balls 9kg/6kg
15 Double Unders

PART B - 5 ROUNDS FOR TIME OF:

5 Cleans 70kg/45kg
5 Box Jumps 30"/24"
5 C2B Pullups
5 Wall Bridges
5 Shoulder to Overhead 70kg/45kg
5 T2B
5 KB Swings 32kg/24kg

**30 Minute Time Cap**
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WOD - Tuesday 22nd October 2013

22/10/2013

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PART A - "NANCY"

5 Rounds for Time of:

400m Run
15 OHS 42.5kg/30kg

Rest 2 minutes then:

PART B - 10 ROUNDS FOR TIME OF:

10 Situps
8 OH Lunges 15kg/10kg
6 Burpees
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WOD - Monday 21st October 2013

21/10/2013

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PART A - SKILLS

Kipping the HSPU 

PART B - 5 MINUTE AMRAP

5 HSPU
10 Double Unders

PART C - 12 MINUTE AMRAP

12 Deadlifts 70kg/50kg
8 Hang Cleans 70kg/50kg
4 Jerks (push or split) 70kg/50kg
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WOD - Friday 18th October 2013

21/10/2013

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Good WOD guys??
PART A - 7 MIN AMRAP

10 Wallballs 9kg/6kg
8 Situps
6 Pushups

PART B - 15 MIN AMRAP

5 Power Snatch 50kg/35kg
10 Back Squat 50kg/35kg
15 K2E
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WOD Saturday 19th October 2013

18/10/2013

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Today's WOD may seem familiar to some as it is courteousy of the Train The Trainers Night last night...

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Septembers Athlete Of The Month is Tyson Murdock

17/10/2013

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Congratulations Tyson Murdock, you are our Athlete Of The Month for September. 
Tyson is the classic quiet achiever, he doesn't say much, but rather makes up for it in action.
He has only been CrossFitting for a few months, but in that time he has made some big changes and achieved some great results. Tyson is consistent with his training, he works hard and exemplifies the qualities we look for in our members. Keep up the great work Tyson, you are probably the fittest and strongest you've ever been and I don't think you'll have any trouble keeping up with the rest of your family now buddy!!!
Read more about Tyson below:
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WOD - Thursday 17th October 2013

17/10/2013

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PART A - SKILLS

15 Minutes to work on something you suck at! Pick your goat!

PART B - COMPLETE THE FOLLOWING FOR TIME:

BUY IN: 400m RUN then 100 DOUBLE UNDERS

WOD:

21-15-9 Reps of:

Deadlift 100kg/70kg
Burpees

CASHOUT: 400m RUN then 100 DOUBLE UNDERS
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REMINDER - Train the Trainers Night this Friday 18th October!!

16/10/2013

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Hey Guy's, just a reminder that "Train The Trainers" is this Friday Night....

Come along from 5.30pm for a BBQ tea, with salads & beverages provided and don't forget to bring WOD ideas to vote on as a group.
WOD planning kicks off at 6pm & you must be present to have your idea voted on.


Looking forward to another great event planned by you guys!!
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WOD - Wednesday 16th October 2013

16/10/2013

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Here you go little fella... I'll help you....
PART A - STRENGTH

Back Squat - 15 Minutes

3,3,3,3,3

PART B - 7 MINUTE THRUSTER LADDER

Starting at 40kg/30kg, perform 3 Reps. Increase the weight by 5kg at the successful completion of every 3 Reps.

Your score is the weight you cleared.

PART C - 12 MINUTE AMRAP OF:

10 OH Lunges 40kg/30kg
10 HR Pushups
10 GHD Situps
(30 Reps per round)
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WOD - Tuesday 15th October 2013

15/10/2013

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"EVA"

5 ROUNDS FOR TIME:

800m Run
30 KB Swings 32kg/24kg
30 Pullups
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WOD - Monday 14th October 2013

14/10/2013

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A) Strength 15 min
Squat Cleans
3,3,3,3,3
Find Your 3RM

B) WOD 15 min AMRAP of:
15 G2O 40kg/30kg
15 Sit Ups
15 Box Jumps 24"/20"


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WOD - Saturday Shootout 12th October, 2013

14/10/2013

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Saturday Shootout

Bathurst 1000 Partner WOD


Buy in * Run 1000m

100 MB Situps 6kg
100 Push Presses 20kg
100 BB Squats 20kg
100 KB Swings 24/16kg
100 Lunges 24/16kg
100 Pushups
100 Box Jumps 24/20"
100 Double Unders
100 Wall Balls 9/6kg
100 Burpees

Cash out * Run 1000m 

Partner WOD
Share the load, one person drives at a time!!!
Work it out between you and your co-driver the breakdown of  reps!!!
Perform 100 reps before moving to the next exercise!!!


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