Workout of the day

Thursday 29th December

6 rounds for load & time:
6 Front Squats
30 Double Unders

Workout of the day

Wednesday 28th December

4 Rounds For Time:
10 Squat Clean Thrusters (60/40kg)
20 Box jumps
30 Hand Release Push-ups
40m Bear Crawl

Free range Chital venison

Workout of the day

Tuesday 27th December

20 min AMRAP:
5 Wall Walks
10 Deadlifts (70/50kg)
15 Bar Jumping Burpees

Merry Xmas team have a safe and relaxing break!

Workout of the day

Sat 24th December

Partner Fran
42-30-18
Thrusters 42.5/30kgs
Pullups

Workout of the day

Friday 23rd December

For load & rounds:
10 minute AMRAP
2 Snatch
3 Muscle-ups

Team plank war

Workout of the day

Wednesday 21st December

For time:
50 Double Unders
200m Run
20 Front Squats (70/45kg)
200m Run
30 GHD Sit-ups
200m Run
20 Front Squats (70/45kg)
50 Double Unders

Mikey recovering during "Wood"

Workout of the day

Tuesday 20th December

10,9,8,…1
Power Cleans (60/40kg)
Alternate Farmers Walk (32/24kg) & 7 Ring dips between sets of cleans

"Wood"
Huge thankyou to all who contributed to the Commando Welfare Trust we raised over $700 great effort team.

Workout of the day

Monday 19th December

Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Farewell and goodluck to Kira and Tyson both leaving Canberra in the new year we will miss you guys!!!

Workout of the day

Friday 16th December

1 Snatch every minute for 7 minutes
Rest 2 minutes
1 Clean every minute for 7 minutes

Ben

Workout of the day

Thursday 15th December

10 minute AMRAP:
10 HR Push-ups
15 Box jumps
complete 5 squats at the start of every minute

Workout of the day
Wednesday 14th December
20 minute AMRAP

10 Toes to Bar

20 KB Push Jerks (16/8kg)

30 Goblet Squats (16/8kg)

100m Sprint

1 Rope Climb

KB Superstars!!!

Workout of the day

Tuesday 13th December

1 Wallwalk for the first minute,
2 Wallwalks for the second minute,
3 Wallwalks for the third minute …
until unable to complete reps within the minute
Rest 5 minutes then:
1 Burpee for the first minute,
2 Burpees for the second minute,
3 Burpees for the third minute …
until unable to complete reps within the minute

Workout of the day

Monday 12th December

CrossFit Total
Max Back Squat
Max Shoulder Press
Max Deadlift

Future prediction-Best on ground at xmas party tonight

Workout of the day

Saturday 10th December

Team WOD

Merry Xmas Girls

Workout of the day

Friday 9th December

Clean & Jerk
3-2-1-1-1-1

Az

Workout of the day

Thursday 8th December

Hero WOD
“Wood”
5 rounds for time:
400m Run
10 Burpee Box Jumps
10 Sumo Deadlift High-Pulls (42.5/30kg)
10 Thrusters (42.5/30kg)

Workout of the day

Wednesday 7th December

5 rounds:
1 min Squat Clean Thrusters (75/50kg)
1 min Muscle-ups

Rest 2 minutes between rounds.
Post total reps

Workout of the day

Tuesday 6th December

For time & load:
5 Rounds of
10 Kettlebell Swings
200m Row
200m Run

Rest 3 mins between rounds

Amelia at SmashClash 2011

MONDAY 5/12/2011

10Strict Press 45/25kgs
200m run
20 Push Press 45/25kgs
400m run
30 Pushjerk 45/25kgs
200m run

Workout of the day

Friday 2nd December

Push Press
5 x 1

Workout of the day

Thursday 1st December

For time:
21-15-9
HSPU
Thrusters (50/32.5kg)
TTB

Scotty warming up with Smashclash for his half marathon the next day, solid.

Workout of the day

Wednesday 30th November

For time:
400m Run
10 Front Squats (50/30kg)
100m Row
400m Run
10 Front squats (50/30kg)
10 Back squats (50/30kg)
100m Row
400m Run
10 Front squats (50/30kg)
10 Back Squats (50/30kg)
10 Overhead squats (50/30kg)
100m Row

Big Bergy

Workout of the day

Tuesday 29th November

8 rounds:
30 secs CTB Pull-ups
30 secs Box Jumps
30 sec single skipping
1 min rest

Megs

Workout of the day

Monday 28th November

Front Squat (Box)
5 x 1

Ben regionals 2011

Workout of the day

Saturday 26th November

For time:
1200m Run
10 Power Cleans (75/45kg)
400m Run
7 Power Cleans (75/45kg)
200m Run
4 Power Cleans (75/45kg)

Josh V and Bergalicious

Workout of the day

Friday 25th November

Push Press
5 x 3

Krisi

Workout of the day

Thursday 24th November

4 rounds for time:
5 Deadlifts (100/75kg)
10 Lateral Jumps
15 Squats to Bar
20 Butterfly Sit-ups
150m Row

Beth SmashClash

Workout of the day

Wednesday 23rd November

10 rounds for time:
6 Thrusters (42.5/30kg)
100m Sprints

Megs and Andy

Workout of the day

Tuesday 22nd November

12 minute AMRAP:
1 Snatch
2 Overhead Squats
3 Ring Dips

Caz Smashclash 2011

Workout of the day

Monday 21st November

Front Squat (Box)
5 x 3

Sniper Smash Clash 2011

Workout of the day

Saturday 19th November

Partner WOD
AMRAP 20 minutes:
Partner A does max KB Swings (24/12kg) while partner B runs 200m.
Every 20 reps do 3 Burpees before continuing with swings.

Workout of the day

Friday 18th November

Push Press
5 x 5

Workout of the day

Thursday 17th November

7 Rounds for Time:
2 Cleans
14 Box Jumps
7 GHD Sit-ups

Workout of the day

Wedneasday 16th November

Front Squat (Box)
5 x 5

Tue 15/11/2011
10 Bar burpees
6 Pushjerk 75/45kgs
10 Floor press 75/45kgs
40 farmer walk 32/24kgs
7 min AMRAP. Rest 2 min. Repeat. Sub deadlifts for pushjerks.

Molly

MONDAY 14/11/2011 6km Run

Workout of the day

Saturday 12th November

“Bodyweight Deadlift Cindy”
20 minute AMRAP:
1 x BW Deadlift
5 Pull-ups
10 Push-ups
15 Squats

This is actually a running drill

Workout of the day

Friday 11th November

3 Rounds for time:
10 Single Arm KB Squat Clean Thrusters (24/16)
15 Toes through Rings
20 Straight Leg KB Sit-ups(24/16)

Workout of the day

Thursday 10th November

6 rounds:
15 sec L-Sit
45 sec Wall Balls (9/6kg)
45 sec Plate Twists (20/10kg)

Rest 45 seconds between rounds

Notes from Running Workshop

Workout of the day

Wednesday 9th October

10 minute AMRAP:
3 Snatch (60/40kg)
6 Thrusters (60/40kg)
9 Deadlifts (60/40kg)

Like Black Caviar this horse displayed grace, balance and raw power at the running workshop on Saturday.

Workout of the day

Tuesday 8th November

20 min AMRAP:
Alternate Run/Row 200m
10 Ring Dips
20 Squats
10 GHD Sit-ups
1 Rope Climb

Running workshop with Thommo

Workout of the day

Monday 7th November

Max Deadlift

Andy overseas with B on a posting 6 months in, hope all is good guys!

Workout of the day

Saturday 5th November

Teams of 3:
Row 5km per team
Each team member must complete 4 prowler trips before each row (40/20kg)

Speals

Workout of the day

Friday 4th November

Strict Press
5 x 1

Takeoff 2

Workout of the day

Thursday 3rd November

6 minute AMRAP:
6 Dishrocks
12 Boxjumps
24 Double-unders

Rest 2 mins REPEAT

Workout of the day

Wednesday 2nd November

20 minute AMRAP:
1,2,3,…
Muscle-ups
Wallwalks

Takeoff

Workout of the day

Tuesday 1st November

4 Rounds for Time:
400m Run
40m Farmers Walk (32/16kg)
6 Power Cleans (70/40kg)
3 Forward Rolls

Workout of the day

Monday 31st October

Back Squat
5 x 1