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Murray River WOD

31/12/2012

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Congratulations to Lucas Teasdale for completing the Murray River Marathon

Paddle 130km for time.
Lucas - 10hrs 58min 37sec.

Awesome Effort for a young fella, we are all very proud of you mate, Well Done :)
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Lucas Teasdale looking surprisingly fresh after completing 130km down the creek with his paddle :)
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Monday 31st December 2012 - WOD 250 Rubber Tiles For Time

30/12/2012

1 Comment

 
Bulk of the rubber flooring down...
Just the cutting in to do now.
Many hands make light work as they say.
Thanks to all those who hung back this morning after their training session to throw a few tiles around for time :)
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Lake Charm WOD Sunday 30th December

29/12/2012

1 Comment

 
5 Rounds For Time Of:
10 Squats
10 Push-ups
10 Sit-ups
10 Burpees
200m Run
1 Comment

Open Gym Times For Next Week

29/12/2012

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Just an update for open gym training times next week:

Monday 31st Dec 6am-10am
Tuesday 1st Jan Closed
Wednesday 2nd Jan 6am-10am
Thursday 3rd Jan 6am-10am
Friday 4th Jan 6am-10am
Saturday 5th Jan 7am-9am

See you in the box :)
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Saturday 29th December, 2012

28/12/2012

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Making progress on the extensions and renovations to the box, here's a sneak preview so far....
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Pulling down the wall dividing next door
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Opening up the space
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Extending the pull-up bars
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Sealing the concrete ready for rubber flooring
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WOD Saturday 22nd December 2012 - Last WOD for 2012 

22/12/2012

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Great Workout followed by a great breaky...Well Done Guys
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WOD Friday 21st December 2012

21/12/2012

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Definitely a CRACKER of a Workout
A)   
Find Your Max Clean & Jerk - 10 mins

B)    
Tabata What?!?!
8 Rounds x 20 sec work / 10 sec rest
Roman Chair Situps
One Arm BB Snatches 20kg
Spartan Lunges
Burpee Box Jumps



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WOD Thursday 20th December 2012

20/12/2012

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CrossFit Anarchy Sweat Angel
Choose Your WOD....

A)    "ANGIE"
        100 Pull-Ups
        100 Push-Ups
        100 Sit-Ups
        100 Squats
        For Time

B)     "KELSIE"
        30min E.M.O.T.M
        3 Pull-Ups
        6 Push-Ups
        10 Squats

C)     "CHELSEA"
        30min E.M.O.T.M
        5 Pull-Ups
        10 Push-Ups
        15 Squats

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WOD Wednesday 19th December 2012

19/12/2012

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Husband and Wife doing handstand push ups
A)  "DIANE"
21, 15, 9 Reps of:
Deadlift 100kg/70kg
Handstand Push-Up
For Time

B)  FINISHER
50 Double Unders
5 Ground To Overhead 50kg/35kg
40 DU
10 G2O
30 DU
15 G2O
20 DU
20 G2O
10 DU
25 G2O
For Time


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WOD Tuesday 18th December 2012

18/12/2012

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3 Rounds For Time Of:

20 Weighted Lunges 20kg/10kg
40 Jack Knife Situps
20 Burpee Box Jumps 20"
40 MB Russian Twists 5kg/3kg
20 KB Swings 24kg/16kg
800m, 400m, 200m Run

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"Wheres Wally???"
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Post WOD Breaky this Saturday 22nd December

18/12/2012

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Just a reminder to everyone that Saturday the 22nd of December at 7am is our last CrossFit Session for 2012.
To help you all celebrate the end of another year we have an awesome WOD planned followed by breaky at Brewhouse at 9am.
All are invited and encouraged to attend both the workout and Post WOD breaky afterwards. Love to see you there :)

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WOD Monday 17th December 2012

17/12/2012

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

"JACKIE"
1000m Row
50 Thrusters 20kg
30 Pullups
For Time

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Christmas and New Years Closure Dates and Times:

17/12/2012

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WOD Saturday 15th December 2012

15/12/2012

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WOD Friday 14th December 2012

14/12/2012

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"You put your left foot in..."
20 min AMRAP of:
2 Bar Muscle Ups
    (or 4 C2B Pullups)
6 Deadlifts 100kg/70kg
    (or scale weight to suit 80/50kg)
10 Pistol Squats - Alternating Legs
    (or 20 Air Squats)

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WOD Thursday 13th December 2012

13/12/2012

3 Comments

 
5 x 5 min Rounds
Rest 2 mins between Rounds
Run 400m then with time remaining perform maximum Situps
Run 400m then with time remaining perform maximum Pushups
Run 400m then with time remaining perform maximum KB Swings 24/16kg
Run 400m then with time remaining perform maximum Pushups
Run 400m then with time remaining perform maximum Situps
Record the number of reps for each exercise
Total Reps = Your Score

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3 Comments

WOD Wednesday 12th December 2012 - 12/12/12

12/12/2012

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Today is the twelfth day of the twelfth month of the twelfth year, a date that only comes around once every century. So we have a Special little WOD for you today to highlight the event :)

12/12/12
20 min AMRAP of:
12 Ground to Overhead
12 Double Unders (Box Jumps 20")
12 Knees to Elbows
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WOD Tuesday 11th December 2012

11/12/2012

1 Comment

 
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"BARBARA"

5 Rounds for time of:

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 mins between rounds

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1 Comment

WOD Monday 10th December 2012

10/12/2012

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Back Squats
20,10,5,3,1 Reps
Find Your Max's
15 mins

10,9,8,7,6,5,4,3,2,1 Reps

For time of:
Push Press 40kg/30kg
Back Squat 40kg/30kg
SDLHP 40kg/30kg

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WOD Saturday 8th December 2012

8/12/2012

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WOD Friday 7th November 2012

7/12/2012

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"CINDY"

20 min AMRAP of:

5 Pull-Ups
10 Push-Ups
15 Squats

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The other Cindy....What most guy's probably wish we were doing
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**REMINDER** Train The Trainer Tomorrow Night

6/12/2012

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WOD Thursday 6th December 2012

6/12/2012

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Complete:
Run 1200m
20 Burpees
20 SDLHP 50kg/35kg
20 Push Press 50kg/35kg
Run 800m
15 Burpees
15 SDLHP 50kg/35kg
15 Push Press 50kg/35kg
Run 400m
10 Burpees
10 SDLHP 50kg/35kg
10 Push Press 50kg/35kg
Run 200m
For Time ......

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Drag race to the finish line... Older Dog verses Younger Dog... Daniel & Craig a Dead Heat!!!
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WOD Wednesday 5th November 2012

5/12/2012

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Tabata "Special"
8 x 20 sec rounds with a 10 sec rest in between of:
Rower Cals
Double Unders
HR Push-Ups
KB Swings 24kg/16kg
GHD Sit-Ups

2 min break between exercises
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WOD Tuesday 4th December 2012

4/12/2012

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Warm Up
5 min AMRAP of:
5 Lying Pull-Ups
Run 15m
10 Wall Balls
Run 15m

WOD
15 min AMRAP of:
8 Pull-Ups
10 Box Jumps 24'/20"
12 Reverse Lunges 40kg/30kg


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