Helen

3 Rounds for time

400m run

20kg Kettle bell swing X 21

Pull-ups X 12 reps

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Rest Day

Sundays first ever CrossFit group hits Penrith..

On Any Sunday

4 Rounds For Time

400m Run

20 Box jumps

20 K/Bell Swings 24kg/16kg

20 D/Bell Thrusters 15kg/10kg

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For Shane

Do 1 Chin-up the first minute, then 2 the next... Until you cant do anymore.

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Rest Day

Catch up on a missed workout or just enjoy the day..

Hasta Manana!

Things that make you go Hmmm!

Perform as many rounds in 20min

400m run

10 Ring dips

15 Thrusters @ 50% bodyweight

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Wicked Wednesday

5 Rounds for time

10 Chin-Ups
15 Deadlifts (Bodyweight)

Scale as necessary
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6 X 400

Run 6 X 400m intervals

Rest same amount of time it takes to run your 400m

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Rest Day

Enjoy the rest day.

Blackjack

"Blackjack"

Complete the following for time:

20push-ups/1 sit-up

19 push-ups/2 sit-ups

18 push-ups/3 sit-ups

17 push-ups/4 sit-ups

16 push-ups/5 sit-ups

15 push-ups/6 sit-ups

14 push-ups/7 sit-ups

13 push-ups/8 sit-ups

12 push-ups/9 sit-ups

11 push-ups/10 sit-ups

10 push-ups/11 sit-ups

9 push-ups/12 sit-ups

8 push-ups/13 sit-ups

7 push-ups/14 sit-ups

6 push-ups/15 sit-ups

5 push-ups/16 sit-ups

4 push-ups/17 sit-ups

3 push-ups/18 sit-ups

2 push-ups/19 sit-ups

1 push-up/20 sit-ups

3,2,1 GO!

15-12-9 for time

KB Clean & Press 32, 24kg

KB Swing 32, 24kg

Run 800m

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Eris's Nightmare

3 Rounds where the reps for Thrusters are 21,15,9 & the run is 400m,300m & 200m.

500m row
Thrusters 20kg/30kg
Run

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Rest Day

Practice something you need to work on for 15min "like False grip for Muscle Up" etc

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Crap Sandwich

1200m Run

Tabata

Squats

Push-Ups

Sit-Ups

Pull-Ups

1200m Run

"Tabata" is

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.The score is the least number of reps for any of the eight intervals.

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Swing Time

5 Rounds

20 Clean & Press 32kg

15 Swings 32kg

10 Burpees

Run 400m

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Crazy Helen

3 Rounds for Time

Run 400m
21 Deadlift (Bodyweight)
12 Ring dips

Scale as necessary

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Welcome

Above; Glenn certified & Alamo CrossFit, Lev1 certification hosts.

Welcome to lifeis CrossFit, the newest CrossFit affiliate to hit Australia. We are located in Penrith N.S.W. We will be posting daily WOD's, feel free to post comments.

Fight Gone Bad

3 Rounds of 1 minute at each station:

Row (for calories)
Wall Ball @ 9kg
Sumo Deadlift High-Pull
Box Jump
Push-Press

Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

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