Little Steff

Workout of the day

Friday 29th April

Games WOD 6:
3-6-9-12-15 . . .
Thrusters (45kg/30kg)
Chest to bar Pull-ups

Strawberry Scorpian and S.S.Snr-post away boys lets open this up to the floor

Workout of the day

Thursday 28th April

For time:
21-18-15-12
Burpees
Push Press (25kg/20kg)
Situps

WOD 11.4 2600 Style

Workout of the day

Wednesday 27th April

Back Squat
5 x 1

Workout of the day

Tuesday 26th April

For time:
60 Medicine Ball Cleans (9kg/6kg)
60 Wall Balls (9kg/6kg)
Break up as needed

Workout of the day

Saturday 23rd April

For time:
1200m Run
50 Thrusters (25/20kg)
30 Pullups

Thursday 21st April

Games Open WOD 5:
AMRAP in 20 mins:
5 Power Cleans (65kg/45kg)
10 Toes to Bar
15 Wallball (9kg/6kg)

Its crossfit not boxing Beno, get up son!

Workout of the day

Wednesday 20th April

Back Squat
5 x 3

Nic fighting hard

Workout of the day

Tuesday 19th April

AMRAP in 12 minutes:
5 Handstand Push-Ups
7 Ring Dips
9 Pullups
11 Box Jumps

75kg Deadlift-Open Workout 3

Workout of the day

Monday 18th April

For time:
25 Deadlifts (42.5kg/30kg)
25 Power Cleans (42.5kg/30kg)
25 Front Squats (42.5kg/30kg)
25 Push Presses (42.5kg/30kg)
400m Run then repeat lifts

Coming up to 6 months team!

Workout of the day

Saturday 16th April

For time:
50-30-20
Kettlebell Swings (24kg/12kg)
Front Squats (broomstick)
Situps

L-Train rocking it on saturday

Workout of the day

Friday 15th April

GAMES OPEN WOD 4:
AMRAP in 10 minutes:
60 Bar-facing Burpees
30 Overhead Squats (55kg/40kg)
10 Muscle Ups

Workout of the day

Thursday 14th April

AMRAP in 15 minutes:
6 Power snatch (40kg/30kg)
10 Knees to Elbows
15 Box Jumps

Crowd getting into the Open on Saturday

Workout of the day

Wednesday 13th April

Back Squat
5 x 5

Workout of the day

Tuesday 12th April

5 rounds for time:
10 Ring Push-ups
20 Plate Twists (20kg/10kg)
40 Double Unders

Big Tim

Mon 11/4/2011
AMRAP 7 min
5 Deadlifts 90/70kgs
10 Pullups
Rest 2 min then repeat

READY FOR THE OPEN!!!

Workout of the day

Friday 7th April

Games Open WOD 3
AMRAP in 5 minutes :
Squat Clean & Jerk (75kg/50kg)

Workout of the day

Thursday 7th April

21-15-9
Thrusters
9-7-5
Muscle-ups

Our Gymnast-loves a Met-Con

Workout of the day

Wednesday 6th April

10 to 1: Strict Press (40kg/25kg)
1 to 10: Burpee Pullups

Workout of the day

Tuesday 5th April

12 minute AMRAP:
6 Handstand Pushups
9 Squat Clean (60kg/40kg)
12 Kettlebell Swings (32kg/24kg)

Sniper

Workout of the day

Monday 4th April

5 rounds for time:
15 Wall Ball (9kg/6kg)
15 Ring Rows

Darijo in Disneyland

Workout of the day

Friday 1st April

GAMES OPEN WOD 2
15 minute AMRAP:
9 Deadlift (70kg/45kg)
12 Pushups
15 Box Jumps