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May
22

WOD 22/5/13

Rowing

CrossFit Newcastle visitor Lachlan smashing the rower tonight

3 min AMRAP:
Back squats -
Women – 20kg or 35kg or 50kg or 65kg
Men – 40kg or 60kg or 80kg or 100kg

3 min AMRAP:
Row for metres

4 min AMRAP:
20 single skips
1 burpee
20 single skips
2 burpees
20 single skips
3 burpees
etc…

WOD Scores

May
21

WOD 21/5/13

Snatch

Coach Tim working with Simon on the landing of his squat snatch

Snatch Practice:
5-4-3-2-1
Snatch pull
Hang squat snatch
Squat snatch

WOD Scores

May
20

WOD 20/5/13

Squat Runs

Today’s leg burnin’ squats and run combo

Strength:
5-5-5 deadlift (working sets)

WOD:
4 rounds -
50 squats to med ball
400m run

WOD Scores

May
17

WOD 17/5/13 – Benchmark “Elizabeth”

Elizabeth

The girls are getting stronger – lots of PRs in Benchmark WOD “Elizabeth” today!

Benchmark WOD “Elizabeth”:
21-15-9
Cleans (45/60kg)
Ring dips

Click here for previous Elizabeth scores

WOD Scores

May
16

WOD 16/5/13

CrossFit Fundamentals

Welcome to the new crew – Shreya, Leeana, Joel, Matt, Liam, Rachael, Harriet, Cara, Shane, Ashleigh, Phala, Sharlyn & Paul!

Strength:
1 RM bench press

WOD:
21-15-9
Push press (40/60kg)
C2B pull ups
Squat bar hops

WOD Scores

May
15

WOD 15/5/13

Long Socks Wednesday

Yep, it’s Long-Socks-Wednesday (today, and every Wednesday)!

WOD:
30-20-10
Wall balls (14/20lb)
Box jumps (20/24″)
KB swings (16/24kg)
Med ball cleans (14/20lb)
Ab mat sit ups
KB SDHP
HR push ups
Jumping lunges
Pull ups
Burpees
30 min cut-off 

WOD Scores

May
14

WOD 14/5/13 – Benchmark “Cindy”

Benchmark Cindy

Benchmark Cindy – pull ups, push ups, squats – repeat…

Strength:
Back squat (3/5 RM)

Benchmark WOD – “Cindy”:
20 min AMRAP
5 pull ups
10 push ups
15 squats

Click here for previous Cindy scores

Cindy Scores

May
13

WOD 13/5/13

Clean & Jerk

Lots of Clean & Jerk PRs set today – Tash looks pretty happy with hers!

Skills work:
Clean from the blocks practice
Jerk from the racks practice

WOD:
1 RM clean & jerk

WOD Scores

May
10

WOD 10/5/13

Wall Balls

Diana and Karyn partner up for today’s deadlifts/burpees/wall balls WOD

Strength:
3/5 RM deadlift

Partner WOD:
5 rounds of 2 mins each -
5 deadlifts (70/100kg)
10 burpees
AMRAP of wall balls in remaining time
One partner works while one rests, switch every 2 mins
Score = total number of wall balls 

WOD Scores

May
09

WOD 9/5/13 – Benchmark “Grace”

Grace

5:00pm Grace-off!

Benchmark WOD “Grace”:
30 clean & jerk for time (45/60kg)

WOD Scores

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