May
18
The CrossFit Games Australian Regionals are on this weekend! Image credit www.facebook.com/CFGAustralia
The 2012 Reebok CrossFit Games Australian Regionals are on this weekend! Check out the action at http://games.crossfit.com/region/australia
WOD:
100 single-unders
90 cockroaches
80 bar hops
70 mountain climbers
60 sit-ups
50 double-unders
40 push-ups
30 thrusters (28/40kg)
20 hang cleans
10 ground to overhead
May
17
Get your run on!
WOD 1:
100m run + 100 single-unders
200m run + 200 single-unders
300m run + 300 single-unders
200m run + 200 single-unders
100m run + 100 single-unders
WOD 2:
10 ab mat sit-ups + 10 KB swings
20 ab mat sit-ups + 20 KB swings
30 ab mat sit-ups + 30 KB swings
20 ab mat sit-ups + 20 KB swings
10 ab mat sit-ups + 10 KB swings
May
16
Tim cranks into his first squat clean
WOD:
800m run
7-5-3-5-7
Squat cleans (50/75kg)
Box jumps (24/28″)
50 ab mat sit-ups
May
15
Chipping away at the WOD at 6am
Coach Pete’s Birthday WOD:
30 deadlifts (60/80kg)
30 cockroaches
30 pull-ups
30 air squats (bum to bar)
30 sit-ups with ab mat & bumper (10/20kg)
30 hand release push-ups
30 bar hops
30 russian twists with bumper
30 kettlebell swings (20/32kg)
May
14
Playing with strongman stuff, keg squats and presses
Strength:
Morning – 10 deadlift max
From 9:30am onwards – keg lifts
WOD:
10-9-8-7-6-5-4-3-2-1
KB swings
Push-ups
AfterWOD:
30 ab mat sit-ups, run 300m, 30 ab mat sit-ups
OR
300m row, 300m run
May
11
Ben B, Ryan, John, Chae and Ben S doing a little hang cleaning
WOD:
4 rounds -
3 push presses (30/45kg)
6 hang cleans
9 deadlifts
then either run 300m or do 15 burpee bar hops after each round
WOD 2:
10-8-6-4-2
Clean & press (30/45kg)
Ab mat sit-ups
then either run 300m or do 15 burpee bar hops between each round
May
10
Welcome to the new crew - Paul, Roberta, Sally, Maria, Brian, Andy, Colin, Lester, Lara, Noushin & Amanda!
WOD:
21-18-15-12-9-6-3
Double-unders
Push-ups
200m run between each set
2 minute rest…
then repeat in reverse (not revealed until after the first part of the WOD was completed!)
May
09
Tim, Sam, Paul & James synchronising their pull-ups
Strength:
Front squat x 3
WOD:
10-9-8-7-6-5-4-3-2-1 pull-ups
do 3 x front squats between each set (50/80kg)
May
08
The lunch crew looking good with their overhead squats form
WOD: 3 x 7 min AMRAPs -
10 bumper OH lunges (10/20kg)
10 clean & presses (30/45kg)
–1 min rest–
10 push-ups
10 overhead squats (30/45kg)e
–1 min rest–
10 burpee plate jumps
10 thrusters (30/45kg)
May
07
Coach Zaki surveys the morning crew's form during the 6 min AMRAP
WOD:
6 min AMRAP -
5 deadlifts (50/75kg)
5 bar hops
5 hang cleans (50/75kg)
5 bar hops
5 cleans (50/75kg)
5 bar hops
4 rounds -
300m run
30 ab mat sit-ups
