Today’s WOD.

5 rounds for time of:

Post results to comments and on Beyond The Whiteboard.

Today’s WOD

10 rounds for time of:

If you are still working on your DU’s, the best [...]]]> Remember: NO Open gym or 10:30am class today. No Open gym on Saturday. No Open gym or 10:30am class on Monday. All the other classes are running as normal.

Today’s WOD

10 rounds for time of:

• 5 Deadlifts 100/70 kg
• 10 Knees-to-elbows
• 50 Double Unders.

If you are still working on your DU’s, the best option is to scale reps. Otherwise sub singles 3:1.

Post total time to comments and on Beyond The Whiteboard.

All other classes will be on as normal, including Friday 5:30pm, [...]]]> Please note that I am heading off to the CrossFit Games Regionals in Wollongong this weekend and so some classes have to be cancelled.

• There will be no Friday Open gym or 10:30 class.
• There will be no Monday Open Gym or 10:30 class.

All other classes will be on as normal, including Friday 5:30pm, Saturday 7:30am and Monday 5:30am.

Today’s WOD is a “Hero WOD”

“Danny”

As many rounds as possible in 20 minutes of:

• 30 Box Jump (60/45cm)
• 20 Push Presses (52.5/35kg)
• 30 Pull-ups.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. (First posted 16 April 2009, courtesy of crossfit.com)

Post total rounds to comments and on Beyond The Whiteboard.

“Alive Champions League” WOD4

‘Ten by Tens’ – 10min AMRAP of:

Post [...]]]> Today’s WOD

“Alive Champions League” WOD4

‘Ten by Tens’ – 10min AMRAP of:

• 10 Front Squats 45/30kg (Overhead Squats for Advanced Category Athletes)
• 10 Pull-ups (No Bands. Sub 30 Jumping Pull-Ups only)
• 10 Raised Push-ups (Hands and Feet 4″ off ground and hands no wider than 70cm apart. Sub 30 Knee Push-Ups only)

Post rounds to comments and on Beyond The Whiteboard.

The workout today is ‘The CrossFit Total’. This is a benchmarking WOD for 3 lifts. The workout is run like a Powerlifting competition in that, after warming up, you only get 3 consecutive attempts at getting your heaviest lift. The ‘Total’ is the sum-total of your best lifts for each exercise.

5 Rounds for time of:

This is a repeat of one we did exactly a year ago on the 12th May 2011.

Post time to comments and on Beyond The Whiteboard.

The Benchmark Girl workout – “Mary”

Complete as many rounds in 20 minutes as you can of:

Post rounds to comments and on Beyond The Whiteboard. We last did this workout in January this year.

A ladder with a 12 minute time limit. Starting with 1 rep of each, then adding 1 rep of each every round, complete as many rounds as possible of:

Then for Strength:

Post Rounds and Reps for the ladder and loads for the deadlifts to comments [...]]]> Today’s WOD.

A ladder with a 12 minute time limit. Starting with 1 rep of each, then adding 1 rep of each every round, complete as many rounds as possible of:

• Snatch (50/35kg)
• Overhead Squat (50/35kg).

Then for Strength:

• Deadlift  2-2-2-2-2-2-2.

Post Rounds and Reps for the ladder and loads for the deadlifts to comments and on Beyond The Whiteboard.

For time, 100-80-60-40-20m of:

* Shuttle Sprint requires 1 hand and 1 foot to touch over the line at each end of every shuttle.
* Broad jump [...]]]> Today’s WOD is the Alive Champions League Workout 3 – ‘Jungle Agility’.

For time, 100-80-60-40-20m of:

• Shuttle Sprint (in 10m lengths)
• Broad Jump (in 10m lengths)
• Bear Crawl (in 10m lengths)

* Shuttle Sprint requires 1 hand and 1 foot to touch over the line at each end of every shuttle.
* Broad jump requires both feet over the line at each end, achieved through a two footed jump only.
* Bear Crawl requires that both hands and feet must pass over the line at some point during turnaround at each end of each length. Head below hips, palms flat on ground.

Post time taken to comments and on Beyond The Whiteboard.