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Apr
17

WOD 17/4/14

Weighted sit ups

Firing up the abs before the Easter long weekend 

Fundamentals

Welcome to the latest Fundamentals crew – Jacob, Dulguun, Jayne, Sarah, Bobbie & Amaury!

Partner WOD:
In pairs, complete for time -
200 plate squats (15/20kg)
170 plate sit ups
140 plate ground to overhead
110 plate pincer-grip SDHP
80 burpees onto plate
*one partner working at a time
*complete one exercise in full before moving onto the next

Scores coming soon…

Apr
16

WOD 16/4/14

Barbells

Barbells and burpee pull ups to get the heart started this morning

WOD:
For time
20 power cleans (35/50kg)
20 shoulder to overhead
30 burpee pull ups
20 shoulder to overhead
20 power clean

WOD Scores

 

Apr
15

WOD 15/4/14

The evening crew working on their CrossFit-bootays

Strength:
3-3-3-3 Front squat

WOD:
21-15-9
Front squat (45/60kg)
Ring dip / Ring push up
*30 sit ups after each round

Apr
14

WOD 14/4/14

Burpee box jumps

The Cooee chicks in action during tonight’s WOD

Strength:
3-3-3-3 push press
10-10-10-10 dumbbell walking lunges

WOD:
3 rounds for time:
12 toes to bar
12 burpee box jumps

WOD Scores

Apr
11

WOD 11/4/14 – “Diane”

Handstand push ups

Simon, John & Gary working on their handstand push ups for “Diane”

Benchmark WOD – “Diane”:
21-15-9
Deadlift (70/100kg)
Handstand push ups

Click here to view previous “Diane” scores

WOD Scores

Apr
10

WOD 10/4/14

Air Bike

Daz, Kellie and Richard max out the calories on the Air Dyne at today’s lunch WOD

WOD:
For maximum reps, 2 rounds of the following -
2 mins axle front rack lunges (32/42kg)
- rest 30 secs -
2 mins toes to bar
- rest 30 secs -
2 mins cal Air Dyne
- rest 30 secs -
2 mins wall balls (14/20lb)

WOD Scores

 

Apr
09

WOD 9/4/14

CrossFit Mum

Mum & Dad-to-be Amanda & Jamie, just one more week ’til bub is due!

Skills practice:
1 arm dumbbell clean & split jerk complex

WOD:
AMRAP 15 -
4 dumbbell clean & jerk complexes
8 burpee plate jumps
12 v-ups

WOD Scores

Apr
08

WOD 8/4/14

Dumbbell snatch

Vanessa’s dumbbell snatches are looking great at her first session since Fundamentals

Skills practice:
Dumbbell snatch practice

WOD:
30 pull ups
40 alternating DB snatches (15/20kg)
50 box jumps (20/24″)
40 alternating DB snatches
30 pull ups

WOD Scores

Apr
07

WOD 7/4/13

Front Squat

Text book front squat form from Chris in today’s partner WOD

WOD:
Partner WOD
AMRAP 20
30 Front squats (30/45kg)
50 Double unders
30 Shoulder to overhead
50 Double unders
30 SDHP
50 Double unders

WOD Scores

Apr
04

WOD 4/4/13

Bench Press

Gordo’s last WOD before he moves to Singapore : (. We’ll miss him and his awesome photography!

Strength:
6-6-6 Bench press

WOD:
3 rounds for time
20 DB push press (12.5/17.5kg)
20 DB renegade rows
20 Box jumps (20/24kg)

WOD Scores

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