Friday, 30 September 2011

http://www.xfh2o.com/sites/default/files/imagecache/Large-500-wide/rugby_atg_squats.jpg

In no order complete the following 

- 20 x burps (2 burpees, 2 pull ups, 2 knees to bar) 

- 10 min paleo chair

- 3 mins hollow rocks 

- 3rm deadlift in 10 mins 

- Tekkers for remaining time

Thursday, 29 September 2011

http://farm3.static.flickr.com/2052/5802424651_10861e97f5.jpg

A- Warm up 
15 squats 
15 lunges
15 hip raises

B- 30 min AMRAP
10 box jumps
20 weighted OH lunges 5/10kg
30 double unders

C - 100 arm haulers

Wednesday, 28 September 2011

http://farm4.static.flickr.com/3080/3124848496_334c931676.jpg

A - Warm ups 
3 rounds 
15 pvc SDHP
15 push ups 
15 sit ups

B- Tabata that 

8 rounds, 
20sec work 10sec rest 

- hang cleans 50/30
- push ups HOG
- power snatch 30/20
- hollow rocks 


Tuesday, 27 September 2011

we honour Josh today

http://www.crossfit.com/cf-assets/180x180/joshhagar180.jpg

a - warm up
3 rounds
15 jumping pull ups 
15 OH lunges 
15 hollow rocks 

b - 21 OH squats @40/30
42 pull ups 
15 OH squats @40/30
30 pull ups 
9 OH squats @40/30
18 pull ups

C - 3 mins superman rocks

Monday, 26 September 2011

 

A - Warm up
3 rounds 
200m run
Hamstring walk outs 
15 push ups

B - Tekkers

C - For time 
1200m run 
50 SDHP
30 Ring dips 

D - 100 roman twists @ 10/5 kg 
30 oh sit ups

Saturday, 24 September 2011



a - warm up
3 rounds
200m run
pigeon walk 10m
15 arm haulers 

b - 20 min AMRAP
400m run
Max Push ups 

c - 3 mins hollow hold

Friday, 23 September 2011

The Bear Complex WOD


A - Warm up
3 rounds
15 power cleans
15 front squats
15 push press
15 back squat

b - bear complex

5 rounds

7 reps of the following
power clean
front squat
push press
back squat
push press

post scores of each round, bar can not rest on the ground

Thursday, 22 September 2011


Looks like Persil got stuck needs to watch those calories  

a - warm up
3 rounds
1 min skipping
15 kettlebell swings
15 v ups 

b - push press
1.1.1.1.1

c - oh squats
1.1.1.1.1

Wednesday, 21 September 2011



A -warm up 
 15 squat jumps
15 push ups 
15 back ext
15 hollow rocks

B - 3 mins max kettlebell swings 24/16kg

C - How far up the ladder can you get in 10 mins;
1 Box Jump, 24″/20″
1 Burpee
1 Sit Up
2 Box Jump
2 Burpees
etc…

D - 3 min superman hold 

Tuesday, 20 September 2011

 
a - warm up
3 rounds
15 air squats
15 push ups
15 sit ups
15 scaled hspu 

b - chipper
60 thruster 40/30
50 Push ups
40 cleans 40/30
30 HSPU
20 snatchs
10 turkish get ups 24/16

c - superman holds 3 mins

Monday, 19 September 2011

http://crossfitcraic.com/johnsblog/wp-content/uploads/2010/05/Picture-1-1024x632.png

Happy birthday to ian and bam bam, enjoy after a messy weekend

a - warm up
3 rounds
1 min skipping
15 SDHP
15 push ups
15 squats 

b - 200 Double Unders
21-15-9
SDHP  40/30
burpees 

c - 2 min side plank, 2 min plank, 2 min side plank

Friday, 16 September 2011

http://games2010.crossfit.com/static/images/russ_USAWOpen2010_ChadVaughnSnatchPull.jpg

See how there is triple extension at the knee, hip and shoulder allowing this athlete to get maximum height on the bar before dropping under to catch in a over head squat. During your warm up focus on reach this full hip and shoulders behind the bar.

A- Burgener warm up 

B -  Snatch Balance tekkers

C - Snatch
1,1,1,1,1
C - 2 min hollow hold, 100 x bicycles

Thursday, 15 September 2011

http://stayforevercrossfit.com/wp-content/uploads/2010/07/kipping-pull-up_drill-1024x512.jpg

A - warm up 5 mins 
mobility 5 mins 
50 x goat 

B - tekkers 
pull ups
kipping 
butterfly 

C - 21-15-9 
focus on tekkers not time - no timer 

Pull Ups 
kettlebell swings 24/16

D - 100 x flutters, 30 x v-sit ups

Wednesday, 14 September 2011

go big or go home

 
A - Warm up 5 mins
mobility 5 mins 
50 x new goat 


B - Clean 
1, 1, 1, 1, 1

C - 3 min superman hold 

D - 100 arm haulers

Tuesday, 13 September 2011

skills / tekkers

http://photos.demandstudios.com/getty/article/11/22/sb10064308f-001_XS.jpg

A - ring warm up 

B - Muscle up transition 

C - 30 muscle ups for time 

D - 3 mins max push ups 

E - 100 sit ups

Monday, 12 September 2011

CrossFit Total day

http://www.crossfitwanganui.co.nz/wp-content/uploads/2011/06/StartingStrength.jpg


After a long two weeks of benchmarks taking there toll we are gonna work on some goats and improve are skills along with building are strength, I also wanted to remind you that we have a games day coming up in October for bam bams friend who recently passed away and we are raising money for charity, regards to the plane pull for those of you that haven"t yet collected or donated your money please bring in this week and I will send over to dorset plane pull. 

A - Warm up 5 mins 
5 mins mobility goat 
50 x goat

B - CrossFit Totals

max effort for 1rm 

back squat 
Deadlift 
shoulder press

C - Hollow hold 3 mins

Friday, 9 September 2011

Alomost there

http://www.crossfitjulia.com/.a/6a0120a5a5b442970c014e5f5bcc6c970c-320wi

A - warm up 5 mins 
mobility 5 mins 
50 x goat 

B - Mary 
20 min AMRAP 
5 HSPU 
10 Pistols
15 Pull ups

Thursday, 8 September 2011

kelly has return to bless us

http://4.bp.blogspot.com/_qziqwqxJzZ4/TMkA7mrCI6I/AAAAAAAABIU/OvoVCeVT9SI/s400/KellyWod3-1-th.jpg 

A - Mobility 
New goat x 50 

B - kelly 
5 rounds 
run 400m 
30 box jumps 
30 wall balls 

C - mobility

Wednesday, 7 September 2011

fran is back


This is the return of the dreaded fran she was the 1st benchmark and is known among every crossfitter

A - Mobility
50 x goat

B - Fran
21-15-9 for time
Thrusters 43/33kg
pull ups

C - crash a die

Tuesday, 6 September 2011

http://4.bp.blogspot.com/-RL4wTQ-xlmE/Thn3ul5Y2AI/AAAAAAAAABs/lpMNvvTla88/s1600/361_6187.JPG

A - Mobility 
50 x Goat 

b - Nancy 
5 rounds for time 
400m run 
15 Oh squats 40/30kg 

C - Hollow hold 3mins

Monday, 5 September 2011

start of another bench mark week

http://www.blackbeltworkouts.com/wp-content/uploads/2011/04/CrossFits-Angie-200x300.jpg

A- Mobility 

B- Angie 
100 pull ups 
100 push ups 
100 sit ups 
100 squats 

C - 3mins superman hold

Friday, 2 September 2011

another day another nasty benchmark

https://lh3.googleusercontent.com/_VsZEzAX418U/TPEhWwHimpI/AAAAAAAAWz4/DIvulS6TBcA/IMG00403.jpg

If you hate cindy bring on Chelsea for a friday of fun

A - warm up 5 mins 
mobility 5 mins 
50 x goat 

B - Chelsea 
Each min on the min for 30 min 
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats 

C - 100 x flutters, 30x leg levers

Thursday, 1 September 2011

http://www.crossfitphotos.com/wp-content/uploads/2011/06/2011-cfr-mid-atl-d3-3551-600x397.jpg

A - Mobility
50 x Goat 
Burgener warm up

B - Skills - Muscle up transition

C - 9, 7 and 5 reps of:
  • Muscle-ups
  • Snatches (135/95 lb

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