CrossFit SEQ

Information

Just a friendly reminder that there will be no 8am session on Saturday (4th Feb) as we will on the Gold Coast, for the Crossfit Tour.  I will be posting a workout you can do at home

WOD 2nd February 2012

2 min K/B Swings (24)(16)
Run 250m (you have 1:30 the faster you run the more rest you will have)
2 min S.D.H.P (24)(16)
Run 250m in 1:30
2 min Double Unders
Run 250m in 1:30
Rest 2 min

3 Rounds .....

Score = Total no. of reps



Your reputation is in the hands of others. That's what a reputation is. You can't control that. The only thing you can control is your character."Dr. Wayne W. Dyer

WOD 1st February 2012

3 Ground to Overhead (42.5)(30)
6 Weighted Lunges (42.5)(30)
9 Push-ups

A.M.R.A.P in 15 min.....



"Die when I may, I want it said by those who knew me best that I always plucked a thistle and planted a flower where I thought a flower would grow." Abraham Lincoln

WOD 31 January 2012

Run 900m

21 K/B Swings
15 Sit-ups
9 Box Jumps

3 Rounds ....



"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." Michael Jordon

WOD 30 January 2012

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Using a running clock complete as many reps as possible in 3 min then rest for 3 min, continue this for 5 rounds - each time continue where you stopped when your 3 minutes ended

Daily Results

 

"A leader, once convinced that a particular course of action is the right one, must....be undaunted when the going gets tough." Ronald Reagan

WOD 28 January 2012

In teams of two complete the following:
Run 450m
30 Thrusters
30 Burpees
30 Sit-ups
Run 450m
20 Thrusters
20 Burpees
20 Sit-ups
Run 450m
10 Thrusters
10 Burpees
10 Sit-ups
You must run together and share a bar for the thrusters so only one person can complete thrusters at any one time.

Daily Results

"Your big opportunity may be right where you are now."Napoleon Hill

WOD 27 January 2012

Tabata something different

20 secs of work 10 sec of rest
8 rounds per station

A) K/B Snatch (24)(16)
Push-Press (35)(20)
Toes to Bar
Front Squat (35)(20)

B) K/B Snatch (16)(12)
Push-Press(30)(20)
Hanging Knee raises
Front Squat (30)(20)

C) K/B Snatch - Clean+Jerk(16)(12)
Push-Press (20)(16)
sit-ups
Front Squat (20)(16)

WOD 26 January 2012

Happy Australia Day!




"Bear in mind, if you are going to amount to anything, that your success does not depend upon the brilliancy and the impetuosity with which you take hold, but upon the ever lasting and sanctified buldoggedness with which you hang on after you have taken hold."

WOD 25 January 2012

A) 10 Deadlifts(80)(60)
     15 Sit-ups
     10 Touch Head Push-ups
    150 Single Unders

    6 Rounds ....

B) 10 Deadlifts(100)(80)
     15 Sit-ups
     10 Touch Head Push-ups
     150 Single Unders

    6 Rounds ....

Daily Results




You don't drown by falling in water; you only drown if you stay there.
Zig Ziglar

WOD 24 January 2012

21,15,9 Reps of ....

Hang Power Cleans (42.5)(30)
Pull-ups

Daily Results



Begin -- to begin is half the work, let half still remain; again begin this, and thou wilt have finished.

WOD 23 January 2012

10 Burpees
20 K/B Swings (24)(16)
* 30 Air Squats
40 Double Unders
50 Sit-ups

3 Rounds with a 20 min.. Cut off

* If you can 10 Pistols on each leg instead of Squats

Daily Results

"If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards."
- Paul "Bear" Bryant, the Late, great coach of the Alabama Crimson Tide football team