We Have Changed Names to CrossFit Penrith

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5 Rounds For Time

5 Rounds for time:
200m Hill sprint
20 Kettlebell swings
10 Burpees

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Lynne's CARNAGE!!

5xD/Bell Push-Press 20kg/15kg

10xBurpees

Run 800m

5xD/Bell Push-Press

10xBurpees

Run 600m

5xD/Bell Push-Press

10xBurpees

Run 400m

5xD/Bell Push-Press

10xBurpees

Run 200m

5xD/Bell Push-Press

10xBurpees

Run 100m

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Rest Day

The Saturday morning group smashed out an AMRAP in 30min
15 Thrusters
20m of walking lunges
A box run with 5burpees, 5pushups, 5situps at every corner
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I thought id put together something about those funny Acronyms & abbreviations we use.
WOD:Workout of the Day.
SDHP:Sumo Deadlift Highpull
Rxd:As Requested, as written.WOD done without any adjustments
OHS:Overhead Squat
KB:Kettlebell
AMRAP:As many Rounds as possible
These are some of the main ones we use, but for a complete list "Right click" & open the link in a new window to the FAQ section of the main site. http://www.crossfit.com/cf-info/faq.html#General11

Killer

7 Rounds
15 x Weighted Lunges (Each Leg) 20kg (15kg)
15 x Kettle Bell Swings 24kg (16kg)
15 x Push Ups

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Uno, Dos, Tres, VAMOS!!!

Taz from CFNZ showing how its done

Here's a great link to which demonstrates why we should practice the Clean http://www.youtube.com/watch?v=kvzJ6tUk0Bs

10Reps Squat Clean 60kg/40kg

Run 200m

9Reps Squat Clean

Run 200m

8Reps Squat Clean

Run 200m

etc,etc, until you get down to 1Rep

Then Run 200m

Scale as necessary

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All Thrutched up!!!

5 Rounds

21KB Swings 24kg/16kg

12 D/B Push-press 20kg/15kg

400m Run

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