Fitness Blog

Workout of the Day - Friday 18-5-2012

“Partner Diane”

 For Time:

         42-30-18

• Deadlift 100/70kg
• Handstand Push-up

*Share the work anyway you like but only one person can be working at a time.

  

Here's the time to beat!

Workout of the Day - Thursday 17-5-2012

WOD # 1 - Strength

• Deadlift

        2-2-2-10

 WOD # 2 - Conditioning 

12 min AMRAP

• 6 Front squat 60/40kg
• 6 Chest to bar pull-ups
• 6 Burpees

 
Post your caption to the comments........

Workout of the Day - Wednesday 16-5-2012

For Time:

• 50 wallballs 10/6kg
• 40 pull-ups
• 30 Ring dips
• 20 Power Snatch 35/25kg
• 10 Burpees
• 20 Shoulder-Overhead 35/25
• 30 Kettlebell swings 24/16kg
• 40 Box Jumps
• 50 Double Unders

*25 min hard cut off

 
The Comp team

Workout of the Day - Tuesday 15-5-2012

• Press

             1-1-1-1-1

• Push press

               1-1-1-1-1

• Push jerk

               1-1-1-1-1

 

Some of the action from last weekend in the states, this weekend it's our turn. The Australian regionals start this Friday in Wollongong

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Registration opens today for 

2012 Semper Paratus Challenge 

go here to register 

Workout of the Day - Monday 14-5-2012

SOD (Skill of the day)

Kettlebell Snatch

WOD

3 rounds for max reps:

• Deadlift, 80/50kg
• One arm DB overhead reverse lunge, 20/15kg
• Burpees

Work 1 min, Rest 2 mins for 3 rounds per exercise, then move to the next exercise

Ricky, Holly, Aaron and Bec during WOD 2 at Saturdays Charity fundraiser event 

* Check out the full results here

Workout of the Day - Saturday 12-5-2012

"Fight Gone Bad!"

       Three rounds for max total reps:

• Wall-ball, 10/6kg (Reps)
• Sumo deadlift high-pull, 35/25kg (Reps)
• Box Jump 20" (Reps)
• Push-press, 35/25kg (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round followed by a one-minute break before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

• Regan H.  297 RXD    Andy J.  301 RXD

 

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If you are competing in the Live below the line fundraiser WOD at CrossFit Equipped we are meeting at the box at 7:45am 

If you are not competing come along for a look and support your teammates. Many of them in their first ever CrossFit comp.

Run Club - Saturday 12/05/2012 - Shopping Centre Loop (4.7k, 6.7k & 8.2k)

Compare to 19/11/11 and 21/1/12

Workout of the Day - Friday 11-5-2012

• Deadlift

       5-5-5-5-5

Maree and Amy workin' flippn hard!!!

Workout of the Day - Thursday 10-5-2012

WOD # 1 - Strength

• Thrusters
• Weighted pull-ups

         7-7-5-5-3-3

 * no rest between Thrusters and Pull-ups

* Rest as required between rounds

WOD # 2 - Conditioning 

For Time:

Run 1'500m 

 

Spealer, Spealer, Spealer

Workout of the Day - Wednesday 9-5-2012

As many rounds as possible of:

• 3 Clean & Jerk 60/40kg
• 6 Push-ups
• 9 Sit-ups

Work for 3 min rest for 1 min for 5 rounds

Dan R. gets the biggest Turkish get-up of the day at 25kg