Friday 28/11/08

AMRAP in 20mins of :-

200m run
5 burpees
10 swings
15 squats

post # of rounds to comments

Thursday 27/11/08

-News-

There will be no sessions on this weekend as I am going to be in Sydney for the CrossFit Gymnastics certification. Should be an awesome course and will be able come back and get everyones skill levels up on the gymnastic elements of the WODs in the future (think muscle ups, handstand pushups, paralette work etc). As a result there will be a WOD posted here tommorrow for the weekend that you can all do at home.
On other news thinking about making the Sunday session a skills based session. There will still be a workout but the main focus of the session will be developing a particular skill - ie kettlebells, rings, handstands etc. Let me know what you think and if you have anything in particular you want covered hit me up.

For now check out Jordan Jovtchev on the rings, it'll make those 25 ring rows seem not that hard anymore...




Workout

Deadlift

3-3-3-3-3-3-3-3

post loads to comments

Wednesday 26/11/08

.'Modified 300'

A slightly modified version of the infamous '300' workout made famous by the movie of the same name and a product of the units over at Gym Jones

Complete the following for time:-

Farmers walk 50m (2 x 24kg)
25 ring row
50 pushups
50 situps
25 clean and press (16kg kettlebell - 25 each arm)
50 deadlift (2 x 24kg)
50 box jump
25 ring row

Monday 24/11/08

Tonights 6:30 session will be at the fitness track just off of Hackney road near North Adelaide.

5 round for time of :-

6 pullups
9 thrusters (24/16kg kettlebell)
12 burpees
15 situps

Sunday 23/11/08

'Annie'

50-40-30-20-10 reps for time

Double unders
Situps

If you cant do double unders yet, practice d/u's during warmup and sub 4:1 normal skips during WOD

Friday 21/11/08

100 burpees for time

note - its 100 QUALITY burpees, that means a proper jump at the top with hands above the head, also for this the pushup and the jump out of the feet are separate motions ie you cant jump your feet out and land in the bottom of the
pushup at the same time.

Thursday 20/11/08

-NEWS-

The main website at www.crossfitadelaide.com is almost finished and should be online by the weekend, that site will have all the general information about CrossFit Adelaide, this site (which will be linked from the main one) will continue to have the WOD and daily news posted on it.
Speaking of news - as of Saturday Dec 13th there will also be group workout at the International Wing Chun Academy on Gouger St. Its an awesome space up there, there is a strength and conditioning area of approximately 150ish sq metres which is separate from the main wing chun training area. There are kettlebells, truck tyres, barbells etc up there and plenty of open space so it is ideal for CrossFit sessions.
This will be a regular Saturday session and it will be a good one to get along to and play around with some different workouts to the ones we do outside.

Workout

21-18-15-12-9 reps for time

2m broad jump
Deadlift (60kg)
Swings (24kg)

Wednesday 19/11/08

'Wednesday Gone Bad'

Complete each exercise for max reps in 45secs, 15secs rest between exercises. On call of rotate move to the next exercise, complete as many reps as possible in 4 rounds

Ring rows
Push-press (sandbag)
Squats
Situps
Pushups

Post score to comments

Monday 17/11/08

'Leg Retribution'

Complete 5 rounds for time of :-

30m standing broad jump
30 kettlebell front squats (24kg)
30m walking lunge (15m sandbag on left shoulder/15m right)
30 OH squats (w/ broomstick)


Post times to comments :-

Sunday 16/11/08

'Angie'

Complete the following for time :-

100 pullups
100 pushups
100 situps
100 squats


Post time to comments

Saturday 15/11/08

Complete the following for time :-

50 double unders
21 thrusters (2 x 16kg)
9 pullups
50 double unders
15 thrusters
15 pullups
50 double unders
9 thrusters'
21 pullups
50 double unders


Post time to comments

Thursday 13/11/08

'Long Helen'

Five rounds for time :-

600m run
21 Swings (24kg)
12 Pullups

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Wednesday 12/11/08

Complete the following for time:-

1000m run followed by

21-15-9
Sandbag Thrusters
SDHP (24kg)

Post time to comments :-

finisher - Burpee Bear - 5 rounds for time

7 x squats
7 x squat thrusts
7 x pushups
7 x squat jumps
7 x burpees
\

Tuesday 11/10/08

Five rounds for time of
10 Burpees
20 Pushups
30 Squats


Post time to comments :-

Monday 10/11/08

'Cindy'

Complete as many rounds as possible in 20mins of

5 pullups
10 pushups
15 squats

Saturday 08/11/08

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.