CrossFit Attitude

2011-11-29T15:07:00.000+11:00

2011-11-29T08:18:00.002+11:00

WOD - Tuesday, 29/11/2011

Thruster 1-1-1-1-1-1-1 reps

-Break-

"Fran"
For time:
21-15-9
Thruster, 42kg/30kg
Pullup

2011-11-27T21:08:00.004+11:00

WOD - Monday, 28/11/2011

Run
Burpees
Wall ball shots
Kettlebell swings
Box jump

2011-11-26T21:17:00.000+11:00

Rest day - Sunday, 27/11/2011

2011-11-25T22:43:00.002+11:00

WOD - Saturday, 26/11/2011

"Modified Michael"

Three rounds for time:
Run 800m
50 Kettlebell swings 24kg/16kg
50 Knee to elbows

2011-11-24T21:56:00.002+11:00

WOD - Friday, 25/11/2011

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
60kg/40kg Hang power cleans, 10 reps

2011-11-23T22:06:00.004+11:00

WOD - Thursday, 24/11/2011

Push press 1-1-1-1-1-1-1 reps

-Break-

For time:
Run 300 meters
60kg Push press, 20 reps
Run 300 meters
60kg Push press, 15 reps
Run 300 meters
60kg Push press, 10 reps
Run 300 meters
60kg Push press, 5 reps

2011-11-22T21:45:00.004+11:00

WOD - Wednesday, 23/11/2011

For time:
Run 400 meters
24/18 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Pull-ups, 50 reps
Back extension, 50 reps
Burpee, 50 reps
1.5 pood/1 pood Turkish Get-up, 20 reps, alternating arms

2011-11-22T08:16:00.003+11:00

WOD - Tuesday, 22/11/2011

"Brutus"

1 hang power snatch, 1 overhead squats, 1 ring dips
2 hang power snatch, 2 overhead squats, 2 ring dips
3 hang power snatch, 3 overhead squats, 3 ring dips.... up to 10
Run 800m
10 hang power snatch, 10 overhead squats, 10 ring dips
9 hang power snatch, 9 overhead squats, 9 ring dips
8 hang power snatch, 8 overhead squats, 8 ring dips... back down to 1

men use 40% bodyweight
Ladies use 30% bodyweight

2011-11-20T20:47:00.002+11:00

WOD - Monday, 21/11/2011

Deadlift 1-1-1-1-1-1-1 reps

-Break-

AMRAP in 8mins of:
5 Deadlifts, 110kg/70kg
10 Pushups
20 Overhead squat, PVC pipe

2011-11-19T18:46:00.001+11:00

Rest day - Sunday, 20/11/2011

2011-11-18T21:22:00.002+11:00

WOD - Saturday, 19/11/2011

10 rounds for time of:
1 Tyre flip @ HEAVY
2 Hand stand pushups
4 Chest to bar pullups
8 Atlas Stone squats, 54kg/34kg

2011-11-17T21:48:00.004+11:00

WOD - Friday, 18/11/2011

Back squat 5-5-3-3-1-1

-Break-

For time:
Run 300 meters
60kg Thruster, 20 reps
Run 300 meters
60kg Thruster, 15 reps
Run 300 meters
60kg Thruster, 10 reps
Run 300 meters
60kg Thruster, 5 reps

2011-11-16T20:37:00.003+11:00

WOD - Thursday, 17/11/2011

"White"
Five rounds for time of:
Rope climb, 6 ascents
10 Toes to bar
21 Walking lunge steps with 20kg plate held overhead
Run 400 meters

2011-11-15T21:29:00.007+11:00

WOD - Wednesday, 16/11/2011

Squat clean and jerk 2-2-2-2-2-2-2 reps

-Break-

For time:
150 Push Ups

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do a 100m Farmer carry 24kg/16kg. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and the 100m Farmer walk must be completed.

2011-11-14T20:41:00.003+11:00

WOD - Tuesday, 15/11/2011

30 Muscle-ups for time

-Break-

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

2011-11-13T18:53:00.004+11:00

WOD - Monday, 14/11/2011

Snatch 1-1-1-1-1-1-1 reps

-Break-

Three rounds for time of:
30 Wallball shots, 10kg/7kg
35kg/20kg Squat snatches, 30 reps (movement initiates with barbell below the knees)

2011-11-12T20:50:00.002+11:00

Rest day - Sunday, 13/11/2011

Congratulations Bo and Barto! All the best from everyone at CFA!

2011-11-11T20:53:00.002+11:00

WOD - Saturday, 12/11/2011

For time:
Swim 200m
Run 1600m
100 Kettlebell swings, 24kg/16kg
150 Pushups
200 Air squats
Run 1600m

Meet at Merewether Baths at 8am. Bring your swimmers!

2011-11-10T21:34:00.005+11:00

WOD - Friday, 11/11/11

"Last one standing"
Two rounds for time of:
15 Deadlift, 140kg/90kg
Run 400m
35 Burpee Box Jump, 24"/18"
Run 400m

2011-11-09T20:54:00.004+11:00

WOD - Thursday, 10/11/2011

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

2011-11-08T21:29:00.004+11:00

WOD - Wednesday, 9/11/2011

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

2011-11-07T21:07:00.004+11:00

WOD - Tuesday, 8/11/2011

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Burpees
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

2011-11-06T19:48:00.006+11:00

WOD - Monday, 7/11/2011

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 24kg/16kg
Right-arm Kettlebell snatch, 24kg/16kg
Pull-ups

2011-11-06T07:28:00.000+11:00

Rest day - Sunday, 6/11/2011

2011-11-04T21:52:00.004+11:00

WOD - Saturday, 5/11/2011

Overhead squat 1-1-1-1-1-1-1 reps

-Break-

Three rounds for time of:
60kg/40kg Overhead squat, 10 reps
50 Double-unders

-Break-

Two rounds with 5 min rest between each of:
Prowler push 25m @ 80kg/40kg
10 Burpees
Prowler push 25m @ 80kg/40kg

2011-11-03T21:26:00.003+11:00

WOD - Friday, 4/11/2011

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24"/18"
30 Wall ball shots, 10kg/7kg

2011-11-02T21:11:00.006+11:00

WOD - Thursday, 3/11/2011

"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
102kg/70kg Deadlift, 6 reps
12 Pull-ups
24 Double-unders

2011-11-01T21:23:00.003+11:00

WOD - Wednesday, 2/11/2011

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Squat snatch 5-5-5-5-5 reps

2011-10-31T21:14:00.002+11:00

WOD - Tuesday, 1/11/2011

Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

2011-10-31T08:56:00.002+11:00

WOD - Monday, 31/10/2011

Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Squat clean 5-5-5-5-5 reps

2011-10-29T23:00:00.004+11:00

Rest day - Sunday, 30/10/2011

2011-10-29T08:27:00.003+11:00

WOD - Saturday, 29/10/2011

For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Kettle Bell Swings 1.5 pood/1 pood
Sprint 50m

2011-10-27T22:51:00.002+11:00

WOD - Friday, 28/10/2011

Back Squat
5-5-5-5-5

-Break-

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round.

2011-10-26T21:54:00.002+11:00

WOD - Thursday, 27/10/2011

Four rounds for time:
4 Muscle up
20 Med ball over bar
Run 400m

2011-10-25T21:29:00.001+11:00

WOD - Wednesday, 26/10/2011

Push press 5-5-5-5-5 reps

-Break-

Five rounds for time of:
70kg/50kg Squat clean, 7 reps
14 Kettlebell swings, 24kg/16kg

2011-10-24T21:23:00.005+11:00

WOD - Tuesday, 25/10/2011

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

2011-10-23T21:43:00.001+11:00

WOD - Monday, 24/10/2011

Deadlift 5-5-5-5-5 reps

-Break-

"Karen"
For time:
150 Wall balls, 10kg/7kg

2011-10-22T21:22:00.002+11:00

Rest day - Sunday 23/10/2011

2011-10-21T21:18:00.003+11:00

WOD - Saturday, 22/10/2011

For time:
200 Double unders
Run 1600m
50 Pullups
100 Pushups
200 Air squats
Run 1600m

2011-10-20T21:31:00.004+11:00

WOD - Friday, 21/10/2011

10 minutes to find your 1 rep max Power Clean

-Break-

Four rounds each for time:
Sprint 200m
12 Hand release pushups
6 Power clean 90kg/60kg
(Rest 2 minutes between rounds)

Score is total time from all four rounds.

2011-10-19T22:49:00.005+11:00

WOD - Thursday, 20/10/2011

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Overhead lunges, 25kg/10kg

2011-10-18T23:01:00.003+11:00

WOD - Wednesday, 19/10/2011

Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Finisher
For time:
50 Burpees

2011-10-17T21:36:00.002+11:00

WOD - Tuesday, 18/10/2011

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 10kg plate
20 Sit-ups with 10kg plate

2011-10-16T19:35:00.005+11:00

WOD - Monday, 17/10/2011

AMRAP "King Kong" in 20 Minutes:
1 x 206kg Deadlift
2 x Muscle Ups
3 x 113kg Squat Clean
4 x Hand Stand Push Up

2011-10-16T10:32:00.003+11:00

Rest day - Sunday, 16/10/2011

2011-10-14T20:58:00.002+11:00

WOD - Saturday, 15/10/2011

Modified "Small"

Three rounds for time of:
Run 1000m
50 Burpees
Run 800m
50 Box jumps, 24"/18"

2011-10-13T21:21:00.003+11:00

WOD - Friday, 14/10/2011

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 32kg/24kg

2011-10-12T21:51:00.004+11:00

WOD - Thursday, 13/10/2011

Clean and Jerk 1-1-1-1-1-1-1 reps

-Break-

"Death by Clean and Jerk"

With a continuously running clock do one 60kg/40kg Clean and Jerk the first minute, two 60kg/40kg Clean and Jerk the second minute, three 60kg/40kg Clean and Jerk the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed.

2011-10-11T21:08:00.002+11:00

WOD - Wednesday, 12/10/2011

AMRAP in 25mins of:
1.5pood/1pood KB swing x 20
Walking lunges x 30
400m Run

2011-10-10T22:06:00.007+11:00

WOD - Tuesday, 11/10/2011

600M Atlas Stone Carry for time.

Pick up a stone and carry it for 600M. The stone cannot be carried any higher than the chest…no shouldering. Every time you put the stone down to rest perform 5 Burpees and 10 Hand release pushups.

Don’t drop your stones on pavement…they won’t survive.

(WOD courtesy of StrongmanWOD)

How NOT to carry your Stone!

2011-10-09T19:14:00.003+11:00

WOD - Monday, 10/10/2011

Snatch 1-1-1-1-1-1-1 reps

-Break-

Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

2011-10-08T13:11:00.002+11:00

Rest day - Sunday, 9/10/2011

2011-10-08T12:32:00.004+11:00

WOD - Saturday, 8/10/2011

5 x 400m sprints
(Rest 2min between sprints)

2011-10-06T21:26:00.002+11:00

WOD - Friday, 7/10/2011

"Carse"
21-18-15-12-9-6-3 reps for time of:
42kg Squat clean
Double-under
82kg Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

2011-10-05T21:26:00.004+11:00

WOD - Thursday, 6/10/2011

"Helen"

Three rounds for time:
Run 400m
21 Kettlebell swings, 24kg/16kg
12 Pull-ups

Don't be a Pussy

2011-10-04T21:17:00.002+11:00

WOD - Wednesday, 5/10/2011

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

2011-10-03T19:55:00.004+11:00

WOD - Tuesday, 4/10/2011

For time:
100 Pullups
100 Kettlebell swings, 24kg/16kg
100 Double unders
100 Overhead squats, 42kg/30kg

2011-10-02T22:46:00.006+11:00

Gym closed

Classes return to normal tomorrow!

WOD - Monday, 3/10/2011

Three rounds for time of:
50m lunge walk
50m Burpee broad jump
400m Run

2011-09-30T10:51:00.001+10:00

Rest day - Sunday, 2/10/2011

2011-09-30T10:42:00.012+10:00

Gym Closed

WOD - Saturday, 1/10/2011

Practice free standing handstands for 30 minutes
Staying tight through abs, glutes, and legs creates a more stable handstand.

2011-09-29T20:50:00.003+10:00

WOD - Friday, 30/9/2011

"Severin"

For time:
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

2011-09-28T21:26:00.002+10:00

WOD - Thursday, 29/9/2011

Five rounds of:
3 Cleans
20 Burpees

Post time and load to comments.

2011-09-27T22:25:00.004+10:00

WOD - Wednesday, 28/9/2011

Double Kettlebell Push Press
2-2-2-2-2-2-2-2-2-2

-Break-

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 10kg/7kg
10 Toes to bar
10 Box jumps, 24"/20"

2011-09-26T21:59:00.005+10:00

WOD - Tuesday, 27/9/2011

For time:
5 muscle ups
110kg Deadlift, 10 reps
30 Sit-ups
Run 50m
5 muscle ups
110kg Deadlift, 10 reps
30 Sit-ups
Sprint 100m
5 Muscle ups
110kg Deadlift, 10 reps
30 Sit-ups
Sprint 150m
5 muscle ups
110kg Deadlift, 10 reps
30 Sit-ups
Sprint 200m

2011-09-25T09:51:00.005+10:00

WOD - Monday, 26/9/2011

Squat clean 1-1-1-1-1-1-1 reps

-Break-

For Time:
10 - 1 Squat Clean Thrusters, 60g/40kg
1 - 10 Pull-up toes to bar

2011-09-24T19:06:00.004+10:00

Rest day - Sunday, 25/9/2011

2011-09-23T20:06:00.001+10:00

WOD - Saturday, 24/9/2011

Four rounds for time of:
Run 400 meters
42kg/30kg Thruster, 15 reps
15 Pull-ups

"Excellence is not a skill. It is an attitude."
- Ralph Marston

2011-09-22T22:03:00.006+10:00

WOD - Friday, 23/9/2011

2011 Regional WOD 3

21-15-9 reps for time of:
Deadlift, 145kg/90kg
Box jump, 30"/24"

Bad Overhead squat - Leading with the knees. Look at the heels.

Good Overhead squat - Heels down. Break at the hips first.

2011-09-21T20:59:00.002+10:00

WOD - Thursday, 22/9/2011

Overhead squat 1-1-1-1-1-1-1 reps

-Break-

Four rounds for time of:
10kg Slam ball, 30 reps
200 meter Farmer carry, 24kg/16kg Kettlebells
5 Muscle ups

2011-09-20T21:23:00.004+10:00

WOD - Wednesday, 21/9/2011

"Fran"
For time:
21-15-9
Thrusters, 42kg/30kg
Pullups

-Break-

"Karen"
For time:
150 Wall balls, 10kg/7kg

-Break-

"Grace"
For time:
30 Clean and Jerk, 60kg,40kg

*All Girls have a 10 minute cut off

CrossFit Attitude V CrossFit Gosford 2010

2011-09-19T21:50:00.006+10:00

WOD - Tuesday, 20/9/2011

Split Jerk 1-1-1-1-1-1-1 reps

-Break-

Five rounds for time of:
35 Double-unders
Run 200 meters

WOD Demo with Josh Everett

2011-09-19T09:35:00.003+10:00

WOD - Monday, 19/9/2011

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 40kg
25 Back extensions
30 Wall ball shots, 10kg
3 Rope climb ascents

2011-09-19T09:33:00.001+10:00

Rest day - Sunday, 18/9/2011

2011-09-19T09:29:00.004+10:00

WOD - Saturday, 17/9/2011

Gym closed

2011-09-16T14:50:00.004+10:00

WOD - Friday, 16/9/2011

Push Jerk
2-2-2-2-2-2-2-2-2-2
(Resting 60 seconds between sets)

-Break-

Five rounds for time of:
Run 400m
10 Push press, 60kg/40kg

2011-09-15T10:11:00.004+10:00

WOD -Thursday, 15/9/2011

Tabata "Bottom to Bottom" Squat
Run 1600m

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Dave Leys 15/6:55. Post Tabata score and mile time to comments.

2011-09-14T09:16:00.003+10:00

WOD - Wednesday, 14/9/2011

Deadlift
2-2-2-2-2-2-2-2-2-2
(Resting 60 seconds between sets)

-Break-

Five rounds for time of:
5 Deadlifts, 125kg/80kg
10 Burpees

2011-09-13T09:15:00.005+10:00

WOD - Tuesday, 13/9/2011

"CFA Chipper"

For time:

- Run 100m from start to bumper plates
- Pick up a bumper plate, 25kg Men/10kg Women
- Run a lap around CFA with your bumper plate
- 70 Squats (holding the plate, drop the plate and start at zero)
- Run a lap around CFA, drop your plate
- 35 Push Press 40kg Men/30kg Women
- Run a lap around CFA, drop your plate
- 15 Thrusters 40kg Men/30kg Women
- Run a lap around CFA, drop your plate
- 35 Burpees
- Run a lap around CFA, drop your plate
- 70 Double Unders
- Overhead lunge with your bumper plate 100m to the finish line (If you drop your plate you must start back at 70 double unders)

2011-09-12T09:06:00.003+10:00

WOD - Monday, 12/9/2011

Front squat
3-3-3-3-3
(3 max height box jump between each set)

-Break-

For time:
15-12-9-6-3
Power clean, 60kg/40kg
Bar facing burpee

2011-09-12T09:02:00.001+10:00

Rest day - Sunday, 11/9/2011

2011-09-12T08:57:00.002+10:00

WOD - Saturday, 10/9/2011

For time:
Run 800m
30 Squat clean and jerk, 60kg/40kg
Run 800m

2011-09-08T21:30:00.003+10:00

WOD - Friday, 9/9/2011

Three rounds for time:
60 Air squats
50 Double unders
40 Kettlebell swings, 24kg/16kg
4 Muscle-ups

-Break-

1 x 500m row

2011-09-07T20:24:00.003+10:00

WOD - Thursday, 8/9/2011

Snatch Complex 3×3
Snatch pull
Power snatch
Overhead squat
Snatch balance
Full snatch

WOD
For time:
Run 800m
30 Snatches, 60kg/40kg
Run 800m

2011-09-06T20:47:00.004+10:00

WOD - Wednesday, 7/9/2011

For time:
Run 800m
100 Pullups
Run 800m
100 Pushups
Run 800m
100 Squats
Run 800m
100 Situps
Run 800m

2011-09-05T21:24:00.003+10:00

WOD - Tuesday, 6/9/2011

Weighted pull-ups
3-3-3-3-3

-Break-

Eight rounds for max reps of:
35kg Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Dave Lipson on today's WOD - video [wmv] [mov]

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

2011-09-04T22:42:00.004+10:00

WOD - Monday, 5/9/2011

Power clean
2-2-2-2-2-2

-Break-

"ERIK"
Five rounds for time:
15 Burpees
10 Hang power cleans, 60kg/40kg
Run 200m

2011-09-04T22:34:00.003+10:00

Rest Day - Sunday, 4/9/2011

2011-09-02T21:18:00.003+10:00

WOD - Saturday, 3/9/2011

For time:
150 Burpees

2011-09-01T22:03:00.011+10:00

WOD - Friday, 2/8/2011

Three rounds for time of:
10 Chest to bar pull-ups
10 Front squats, 75kg/55kg
10 Burpees

Chris Spealler - 3:48

2011-08-31T20:51:00.004+10:00

WOD - Thursday, 1/9/2011

"CrossFit Football Total"

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

2011-08-30T20:54:00.005+10:00

WOD - Wednesday, 31/8/2011

"Captain Planet"

In 30minutes complete:
50 "Captain Planets"
Then in remaining time AMRAP of:
15 Wall ball shots, 10kg/7kg
10 "Looten Plunder's"
Run 200m

2011-08-29T20:35:00.013+10:00

WOD - Tuesday, 30/8/2011

Sumo Deadlift
1-1-1-1-1-1-1-1-1-1
(50m sprint between in each set)

-Break-

Five rounds for time of:
80kg/65kg Deadlift, 15 reps
15 Toes to bar

WOD Demo with Jenn Jones - video [wmv] [mov]

Today marks our 1000th Post!

Thank you to the members for making this possible! We love you all. You are our family.

Thank you!

2011-08-28T18:36:00.003+10:00

WOD - Monday, 29/8/2011

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Austin Malleolo, Spencer Hendel and Denise Thomas on today's WOD - video [wmv] [mov]

James Hobart on today's WOD - video [wmv] [mov]

CrossFit New England Kids on today's WOD - video [wmv] [mov]

2011-08-27T18:53:00.003+10:00

Rest day - Sunday, 28/8/2011

2011-08-25T22:11:00.004+10:00

WOD - Saturday 27/8/2011

In 10 Minutes complete:
100 x Burpee, Then
Max rep Push Press @ 60kg/40kg in the time remaining.

Your score is your total Push Press Reps.

(Thanks to CrossFit Origin for todays WOD!)

2011-08-25T21:44:00.004+10:00

WOD - Friday, 26/8/2011

Front squat
3-3-3-3-3
(Rest 90sec between sets)

-Break-

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Medball cleans, 10kg/7kg
15 Kettlebell swings, 32kg/24kg

2011-08-25T08:31:00.001+10:00

WOD - Thursday, 25/8/2011

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

2011-08-23T20:55:00.004+10:00

WOD - Wednesday, 24/8/2011

Health lift
3-3-3-3-3

-Break-

"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

2011-08-23T08:26:00.004+10:00

WOD - Tuesday, 23/8/2011

Three rounds for time of:
12 Muscle-ups
75 Squats

WOD Demo with the women of Valley CrossFit by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Pat Sherwood and Miranda Oldroyd - video [wmv] [mov]

"Here is a photo from an advanced handstand class we held recently. Setting the rings low enough so that the athlete's hands can create friction against the mat increases support stability. By making one component less difficult you can focus on other aspects of the skill, like midline control."- David Osorio