5 Rounds

Five rounds for time of:
40kg Sumo-deadlift high-pull,
21 reps21 Ring dips

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10x10

10 rounds

10 Pullups

10 Ring dips

10 SDHP kettle bell

100m run

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Rest Day

Practice a skill

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Jason Marks

In memory to Jason Marks Killed in Afghanistan 27 April 2008.He is survived by his Wife and Two Children.

Three rounds for time:

21 Pull Ups

15 Push Press 60/40kg

9 Deadlift 100/75kg

400 Run

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Grace

30 reps for time

Clean and Jerk 60kg (scale as necessary)

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Lest We Forget!

For Time,where the exercises are.

Thrusters

Over Head Squats

Box Jumps

& a sandbag carry is performed on the 400m run component.

21

800m run

15

400m run

9

400m run

15

800m run

21

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Rest Day

Try a skill you have always wanted to master, eg Handstands or Rock Climbing etc..

ATTENTION!! Open class tomorrow 7am. Special ANZAC day WOD. All welcome $15

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Fight Gone Bad!!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
Wall-ball: (Reps)
Sumo deadlift high-pull: 30kg (Reps)
Box Jump: 20" box (Reps)
Push-press: 30kg (Reps)
Row: calories (Calories)

OR

Perform FGB where 1 round consists of 20reps/exercise. This will be a 300 point FGB, however record how long it takes to complete.

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Lynne

"Lynne"
5 rounds for max reps

Bodyweight bench press
Pullups

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AMRAP

As many rounds possible (AMRAP) in 30min

20 Box Jumps

20 SDHP

20 Ring dips

200m run

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Rest Day

Any Takers??

Enjoy your R&R or catch up on a missed WOD

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Did I hear you say LUNGE???

For Time:

Walking Lunge 100 Step

21 Pull-ups, 21 Sit-ups

Walking Lunge 80 Steps

18 Pull Ups,18 Sit Ups

Walking Lunge 60 Steps

15 Pull Ups, 15 Sit ups

Walking Lunge 40 Steps

12 Pull Ups, 12 Push Ups

Walking Lunge 20 Steps

9 Pull Ups, 9 Sit Ups

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Sadistic Saturday

For Time
400m
21
400m
15
400m
9
400m

KB Swings 24kg/16kg
Burpees
Thrusters 15kg/10kg

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Duo

WOD courtesy of CFX

In Partners

One member on controlled activity and the other member on the paced activity.

1st Team member Run 200m

Two Rounds

5 Pull Ups

10 Push Ups

15 Squats

Run 200m

Swap Over

2nd Team Member (Controlled Activity)

Walking Over Head Lunge 10m

5 Burppes

The aim is to cover as much distance as possible in 20 minutes on the controlled activity

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Rest Day

Can anyone guess where this is???

5 Rounds!!!!

5 Rounds 24kg/16kg

21KB Swing

15KB Clean/Squat

9KB Push-Press

200m Run

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Happy Easter

From CFX WOD

Four Rounds

15 SDHP,

15 Push Press,

15 Thrusters 40kg

Run 400m

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Elizabeth

"Elizabeth"

21-15-9 reps, for time

Clean 135 lbs
Ring Dips

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Rest Day

Mexico City

If you have a favourite place you like think about on those rest days, or would just like to share with the rest of us. email pic to contact@lifeis.com.au & I will post it here. Have a safe easter weekend....

1000m Intervals

Australian regional qualifiers

If you are an endurance athlete and think that heal-striking, starch-loading and racking up the km's is the answer....wake up to yourself and check out the link below ;)

http://www.gotrimax.com/TriMaxBmac.htm

WOD

Run 5x1000m Intervals

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Meet Pukie

Have you met Pukie? If so let us know what WOD was responsible. Dont be afraid though, pukie isnt for everybody & can be avoided by slowing down & taking in some air. But who wants to slow down, right?

WOD

5Rounds

10 Deadlifts (max weight)

15 Sit-Ups

20 Air Squats

Run 200m

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Strict Press

Strict Press
5,3,3,3,1,1,1,1,1Reps

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Rest Day

Andrew Thompson "certification coach" Glenn & Jolie Gentry 2007 Games Winner

Practice a skill that needs developing or catch up on a missed workout...

Regional Qualifier

Regional Qualifier Winners

Steve Willis CrossFit Effects (CFX)Sydney

Tamaryn Venter (CrossFit New Zealand)

Nadine Burns: Ignite Fitness (Sydney)

Chris Hogan: CrossFit Melbourne

3 Rounds

10 C&J 60/40kg;

15 Ring Dips;

20 KB Swings 24/16kg

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Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds

Front Squat

Front Squat 3-3-3-3-3 reps

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Rest Day

Found this on one of the affiliate sites & love it!!

Let me know what you think.. Post feedback to comments.

Bienvinedos

21-15-9 Reps

Pull Ups,

Sumo Deadlift High Pull,

Swing 24kg

Run 400m

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Ayy Up Lad!

21-15-9 Reps

Ring Dip,
Pull Ups,
Front Squat 40kg
Run 400m

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