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WorkOut of The Day 23/07/2008 |
| July 22nd, 2008 under Uncategorized. [ Comments: none ]
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‘NICOLE’
As many rounds as possible in 20 minutes of:
400m Run
Maximum Rep Pull-ups
(Note number of Pull-ups completed for each round)

ROPE CLIMBS ARE COMING!!!
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WorkOut of The Day 22/07/2008 |
| July 21st, 2008 under Uncategorized. [ Comments: none ]
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‘ELIZABETH’
21-15-9 Reps for Time of:
Clean 60kg
Ring Dips (If you don’t have rings, do bar dips instead at a ratio of 3 Bar Dips to 1 Ring Dip)
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WorkOut of The Day 21/07/2008 |
| July 21st, 2008 under Uncategorized. [ Comments: none ]
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‘FILTHY FIFTY’
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 10kg ball
50 Burpees
50 Double unders or 100 skips
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WorkOut of The Day 20/07/2008 |
| July 20th, 2008 under Uncategorized. [ Comments: none ]
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IT’S MY BIRTHDAY, so serious rest day is order and a couple of beers!!!
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WorkOut of The Day 19/07/2008 |
| July 19th, 2008 under Uncategorized. [ Comments: none ]
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5 Rounds For Time of:
Row 1000m
Then 2 mins rest
(Try to at least match your best time each round!!!)
You can Run instead of Row, but it must be a fast run!!!
Todays photo:
Medicine Ball Fortnight. Using Med Balls every day!!!

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WorkOut of The Day 18/07/2008 |
| July 19th, 2008 under Uncategorized. [ Comments: none ]
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400m Run
25 Burpees
400m Run
15 Burpee Pull-ups
400m Run
15 Burpees
400m Run
25 Burpee Pull Ups
If you don’t have a bar for Burpee Pull-ups, do double the amount of Burpee’s for that set.
Todays photo:
CrossFit have set a challenge for the biggest Medicine Ball Clean Circle. Can we beat it???

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WorkOut of The Day 17/07/2008 |
| July 16th, 2008 under Uncategorized. [ Comments: none ]
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“CrossFit Total”
Back Squat, 1 rep (maximum weight)
Shoulder Press, 1 rep (maximum weight)
Deadlift, 1 rep (maximum weight)
Your Total Score is the combined weight lifted from all 3 exercises.
For Example:
Back Squat - 1 rep at 100kg
Shoulder Press - 1 rep at 55kg
Deadlift - 1 rep at 120kg
CrossFit Total = 100+55+120 = 275
Today’s photo’s:
Have a Medicine Ball with you at all times!!! Then do a stupid amount of Press-ups!!!


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16/07/2008 REST DAY |
| July 16th, 2008 under Uncategorized. [ Comments: none ]
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Your next challenge is to do Body Weight Pull-ups by the end of the school holidays.

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WorkOut of The Day 15/07/2008 |
| July 16th, 2008 under Uncategorized. [ Comments: none ]
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“BLACKJACK”
Complete the following for time:
- 20push-ups/1 sit-up
- 19 push-ups/2 sit-ups
- 18 push-ups/3 sit-ups
- 17 push-ups/4 sit-ups
- 16 push-ups/5 sit-ups
- 15 push-ups/6 sit-ups
- 14 push-ups/7 sit-ups
- 13 push-ups/8 sit-ups
- 12 push-ups/9 sit-ups
- 11 push-ups/10 sit-ups
- 10 push-ups/11 sit-ups
- 9 push-ups/12 sit-ups
- 8 push-ups/13 sit-ups
- 7 push-ups/14 sit-ups
- 6 push-ups/15 sit-ups
- 5 push-ups/16 sit-ups
- 4 push-ups/17 sit-ups
- 3 push-ups/18 sit-ups
- 2 push-ups/19 sit-ups
- 1push-up/20 sit-ups
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WorkOut of The Day 14/07/2008 |
| July 14th, 2008 under Uncategorized. [ Comments: none ]
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Grace” (and then some)
Complete 30 squat clean and jerks for time (M:70kg/W:45kg)
You must perform a a squat clean, or a power clean with a front squat (Hip below the knee). The bar may go overhead to a full lockout position by any means (i.e.- jerk, push press, thruster, shoulder press)
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