Thursday, 31 May 2012

WOD 1-6-2012

A) 5 rounds of:
1 power snatch
5 OH squat
Rest 1 min between rounds.

B) For time:
21-15-9 reps of:
Thrusters 40/25kg
KB swings 24/16kg
Box jumps

C) 500 m row for time.

Wednesday, 30 May 2012

WOD 31-5-2011

A) Push Jerk
5x5 @ 65% 1RM

B) In 1 min 30 secs run 200m
In the remaining time AMRAP of wallballs 9/4kg
Rest 30 secs

In 1 min 30 secs run 200m
In the remaining time AMRAP of burpee box jumps
Rest 30 secs

In 1min 30 secs run 200m
In the remaining time AMRAP of KB swings 24/16kg
Rest 30 secs

In 1 min 30 secs run 200m
In the remaining time AMRAP of hang power snatch 40/25kg
Rest 30 secs

In 1 min 30 secs run 200m
In the remaining time AMRAP of ring pulls

C) 2 x 10 reps bent over row
2 x max reps med ball push ups

Tuesday, 29 May 2012

WOD 30-5-2012

A) 5 min AMRAP
Double Unders

B) 5 rounds for max reps
Bodyweight bench press
Pull ups (any style)

C) 3 x 30 sec shuttle run
   30 secs rest between efforts

Monday, 28 May 2012

WOD 29-5-2012

A) Spend 15 mins practicing a weakness.

B) THE CHIEF
3 min AMRAP of:
3 power cleans 60/40 kg
6 push ups (hand release)
9 air squats

Rest 1 min and repeat for a total of 5 rounds

C) 3 x max effort plank.

Sunday, 27 May 2012

WOD 28-5-2012

A) Deadlift
5 x 3 reps @ 80% 1RM

B) For time:
Run 200m
21 hang clean and press 50/30kg
Run 200m
15 hang clean and press
Run 200m
9 hang clean and press
Run 200m

C) 3 x band sprints (running backwards)
High resistance

Thursday, 24 May 2012

WOD 25-5-2012

A) 5 attempts to find a 1RM push jerk

B) 6 rounds for time of:
3 wall walks
6 KB swings 32/24kg
9 push press 50/30kg
20 metre bear crawl

Wednesday, 23 May 2012

KIWISPORTS CHALLENGE WOD

TOMORROW SEES OUR FIRST CHALLENGE WOD IN ASSOCIATION WITH KIWISPORTS.
FIRST HEAT WILL GET UNDERWAY AT AROUND 5.15PM.
THE WOD WILL BE REVEALED UPON ARRIVAL. REALLY LOOKING FORWARD TO THIS EVENING OF FUN AND GAMES. SEE YOU ALL TOMORROW PEEPS!!!!!!

Tuesday, 22 May 2012

WOD 23-5-2012

A) Spend 15 mins working a weakness

B) 20 min AMRAP of:
5 snatches (any variation) 50/30kg
10 box jumps 24/20"
20 double unders
200 m run

Monday, 21 May 2012

WOD 22-5-2012

A) 3 x 400m sprints
  3 min rest between efforts

B) DEATH BY THRUSTERS
On the first min do 1 thruster 45/30kg
On the second minute do 2 thrusters
and so on until you fail to meet the required number of reps.

C) TABATA Sledgehammer swings

Sunday, 20 May 2012

WOD 21-5-2012

A) Deadlift
Five attempts to set a 1RM

B) 3 rounds for time :
50 double unders
40 Sit ups
30 Wall balls
20 Ring pulls
10 HSPU

Thursday, 17 May 2012

WOD - 18/05/2012

A) Squat Clean + Jerk

5-5-5-5-5

(Don't release your hands between reps)

B) 7 min AMRAP

100m Run
15 Power Cleans (45/35Kg)

3 min Rest

C) 5 min AMRAP

10 Burpees
10 Walking Lunges

3 min Rest

D) 7 min AMRAP

100m Run
15 Power Cleans (45/35Kg)

Wednesday, 16 May 2012

WOD - 17/05/2012

A) Strength - Back Squat

Establish a new 1RM

B) Conditioning

21-15-9

Hang Power Snatch 45Kg/30Kg
Wall Ball 9/4Kg

C) Band Sprints

6 x 30m sprints

Tuesday, 15 May 2012

WOD - 16/05/2012

A) Work on a weakness for 15mins

B) Every 30 seconds

Complete one 60m sprint every 30 seconds for 6 mins.
then..

For time:

50 Dips
100 Toes to Bar

*Dips and T2B can be broken up into any amount of sets or combinations.

Post fastest sprint and total time for dips & T2B to comments.

C) 7min AMRAP of

10 V ups
10 Hollow Rocks
10 Sit ups

Monday, 14 May 2012

WOD - 15/05/2012

'Tabata Night'

A) Tabata Air Squat
Rest at Top

Rest 3 mins then

B) Tabata Alternating;

Dead Lift 100/70Kg
Burpees

Rest 3 mins then

C) Tabata Alternating;

Box Jumps 24"/20"
Push ups (Comp)

Rest 3 mins

D) Tabata Air Squat
Rest at Bottom

Sunday, 13 May 2012

WOD - 14/05/2012

Strength - Shoulder Press
Establish a new 1RM

WOD -

'Regionals individual event 6'

3 Rounds of
7 Dead lift (155/100Kg)
7 Muscle up
Then,
3 Rounds of
21 Wall Ball (10/4Kg)
21 Toe to Bar
Then,
100m Farmer Carry (2 x 32/16Kg KB)
28 Burpee Box Jumps
100m Farmer Carry (2 x 32/16Kg KB
3 Muscle ups.

Friday, 11 May 2012

SATURDAY MORNING

Guys,
Remember the gym is closed tomorrow as we are heading over to SA1 for a fundraising WOD. Lets have a good turnout and for all who are coming we are meeting at our gym at 9.30am sharp. It should be great fun and a good chance to meet up with other Crossfitters from South Wales.

Thursday, 10 May 2012

WOD 11-5-2012

A) Back Squat
5 x 2 reps @ 90% of 1RM.

B)For time:
50 chest to bar pull ups
50 burpees
50 KB swings 24/16kg
50 ball slams 9/4kg

Wednesday, 9 May 2012

WOD 10-5-2012

A) Spend 10-15 mins working a weakness.

B) 5 min AMRAP
3 deadlift 120/80 kg
20 double unders

Rest 1 min

C) 5 min AMRAP
Sprint 100m
15 box jump 24/20"

Rest 1 min

D) 5 min AMRAP
5 hang clean and press 50/30kg
5 hollow rocks

Tuesday, 8 May 2012

WOD 9-5-2012

A) Hang Snatch
   5 x 3 reps. Set a 3 rep max.
  Rest 60 secs between sets.

B) "999"
5 rounds for time of:
9 thrusters 40/25kg
9 KB swings 32/24kg
9 burpees

C) For time :
   500m row - set a new pb

Monday, 7 May 2012

WOD 8-5-2012

A) Strict press
   5 x 2 reps @90% 1RM

B) Power clean and pull up ladder
On the first min do:
 1 power clean 60/40kg
1 pull up
2nd minute
2 power clean
2 pull ups
And so on.Continue until you fail to make the required reps.

C) For time:
Run 1 mile

Sunday, 6 May 2012

WOD - 06/05/2012

Tekkers - Pull up

Wod - Complete 5 rounds for time of:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
12 Dynamic Push Ups
Sprint 100 meters

Thursday, 3 May 2012

WOD 4-5-2012

A) 3 x max rep handstand push ups.

B) For time:
10,9,8,7,6,5,4,3,2,1 reps of:
Run 200 metres
KB swings 24/16kg
Burpees

Rest 1 min

3 min AMRAP
Double unders

Wednesday, 2 May 2012

WOD - 03/05/2012

A) Strength - Back Squat

5 x 6 @ 65% of 1RM

B) Conditioning 'Cindy'

20 min AMRAP
5 Pull ups
10 Push ups (Competition)
15 Air Squats

C) 2 rounds
50m Bodyweight prowler push

Tuesday, 1 May 2012

WOD - 02/05/2012

A) 3 x Max effort 400m Run

B) 5 Rounds of
10 Deadlift 100/60Kg
15 Toe to bar
20 Double unders

C) 3 Rounds of
10 V ups
10 Hollow rocks
10 Sit ups