CrossFit SEQ

Information

Please note that this weeks Saturday 8am session(2nd June) will be run from 7am  due to coaching commitments. 

CrossFit SEQ WOD 31st May 2012

Run 450m

Then 21,15,9 reps of..

Deadlifts (80)(60)
Pull-ups
Push-ups

finish with 450m Run

CrossFit SEQ WOD 30th May 2012

4 min Thrusters (50)(30)
2 min Rest
3 min K/B Swings (24)(16)
2 min Rest
2 min Sit-ups
2 min Rest
1 min Burpees
2 min Rest

2 Rounds
Score = Total no. of reps....

Nothing will work unless you do.
- John Wooden

 

CrossFit SEQ WOD 29th May 2012

“The Cell Baseline WOD”

Row, 500m

Squat, 40 reps

Sit Up, 30 reps

Push Up, 20 reps

Pull Up, 10 reps

CrossFit SEQ WOD 28th May 2012

Group 1)

10 Wall Balls (10)(7)
10 Box Jumps (24')(18')
10 Push-ups

A.M.R.A.P in 12 min....

Rest 5 min...


Group 2)

7 Push-Press(40)(30)
14 Kettlebell Swings (24)(16)
21 Sit-ups

4 Rounds for time....

 

Don't WAIT make it happen NOW!

Don

CrossFit SEQ REST DAY

 

You will never "find" time for anything. If you want time, you must make it.
Charles Buxton

CrossFit SEQ WOD 26th April 2012

50 Double Unders
50 Sit-ups
10 Burpees
40 Double Unders
40 Sit-ups
10 Burpees
30 Double Unders
30 Sit-ups
10 Burpees
20 Double Unders
20 Sit-ups
10 Burpees
10 Double Unders
10 Sit-ups
10 Burpees



To reach a port, we must sail—Sail, not tie at anchor—Sail, not drift.
Franklin Roosevelt

CrossFit SEQ WOD 25th May 2012

 

"The Chief"

Max rounds in 3 minutes of:
3 Power cleans(60)(40)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

"Every game is an opportunity to measure yourself against your own potential."

~Bud Wilkinson~

 

CrossFit SEQ WOD 24th May 2012

Overhead Squats

3,3,3,3,3

CrossFit SEQ WOD 23rd May 2012

15,12,9,6,3 Reps of ..

Deadlifts (80)(60)
Chest to bar Pull-ups
Burpees

 

"Victory belongs to the most persevering."

~Napoleon~