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wod wednesday, 10th march 2010

by CrossFit Team | Wednesday, March 10, 2010

Early bird,
3-3-3-3
Power clean and jerk @ 75% 1RM

Then for time,

60 KB Swings (24kg/16kg)
50 Box Jumps (24")
40 Wall Balls 10kg/6kg
30 Pull-ups
20 GHD Sit-ups
10 Snatches (50kg/35kg squat or power, no press out)
40m Overhead Lunge (20/10kg)

Post times and scaling to comments.

                         

wod tuesday, 9th march 2010

by CrossFit Team | Tuesday, March 09, 2010

Early bird,

3-3-3-3-3
Front squat.

Then 4 rounds for time of,
Row 750m
30 double unders
15 burpees.

Post times and scaling to comments.

                                               

wod monday, 8th march 2010

by CrossFit Team | Monday, March 08, 2010

For Time:
12, 9, 6, 9, 12
Thrusters 45/30kg
Pull-ups

Run 200m after every couplet


Post time and scaling to comments

wod sunday, 7th march 2010

by CrossFit Team | Sunday, March 07, 2010

Rest Day

wod saturday, 6th march 2010

by CrossFit Team | Saturday, March 06, 2010

With a 20kg Sandbag, complete the following 5 rounds:

1. 200m Sandbag Run then as many Squat Cleans as possible
2. 200m Sandbag Run then as many Back Squats as possible
3. 200m Sandbag Run then as many Push Press as possible
4. 200m Sandbag Run then as many Thrusters as possible
5. 200m Sandbag Run then as many Walking Lunges as possible

Each Round is 2min. Rest 2min Between Rounds.

Record reps on each exercise and total reps to comments.

Thanks to Southern CrossFit for this great WOD

wod friday, 5th march 2010

by CrossFit Team | Friday, March 05, 2010

10 rounds for max reps in each exercise:

10m Shuttle Run 30sec
Ring Dips 30sec
Rest 30sec

Must touch the ground with hand at the end of each shuttle. 10m = 1 shuttle

Post reps for each exercise to comments


wod thursday, 4th march 2010

by CrossFit Team | Thursday, March 04, 2010

4 rounds for time:

8 L-Pull-ups
10 Push-Jerk 60kg/40kg
50 Squats

wod wednesday, 3rd march 2010

by CrossFit Team | Wednesday, March 03, 2010

Rest Day


                                                                                                         

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about crossfit active

CrossFit Active is the home of the CrossFit Method on Sydney’s North Shore. We train everyone from 80+-year-olds to elite athletes. Our training can be scaled to any level of fitness. Come join our community and get into shape ...more

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