Power Clean 1-1-1-1-1

70-75-80-90-95-100(f)

95 PR'

Filthy 50 :

24:04 PR'

Light Squat Grace: 30 Squat Clean & Jerks @50kg

7:41 PR'

1st attempt

5 Rounds x 5,10,15,20m suicide (Just Up, 10 Walking Lunges, with 17.5kg dumbells overhead/push press, (complete one push pree after each walking lunge)

10:21 PR'

1st attempt

AMRAP 10 minutes : 5 Power cleans @ 70 kg, 10 Chin ups.

6&3CU (98) PR'

1st Attempt

Double Unders Practice.

Sick Day

Sick Day

Sick Day

Sick Day

Sick Day

AMRAP 10 Minutes : 20 Wall Balls @ 7kg to 12 feet, 20m Walking Lunge @ 20kg.

4+11WB PR'

1st Attempt

With a continuously running clock you have 10 minutes to complete as many sets of 5 Thrusters as possible. Starting @ 40kg 5 kg is added for each completed set of 5 Reps.

65kg

40-45-50-55-60-65-70F(4&2)

1st Attempt

4 rounds of 25 Calories on ergo, 25 Overhead Squats @ 20kg, 25 kettlebell Swings @ 16kg, 25 Knees to Elbows.

31:14 PR'

1st Attempt

Rest Day

Squat Clean 3-3-3-3-3

60-65-70-75-80(F2)

Team WOD with Peter.

60-40-20 Box Jumps @ 20", 30-20-10 DB Thrusters @ 10kg, 60-40-20 Sit Ups, 30-20-10 Burpees, 60-40-20 Double Unders, 60-40-20 Row for calories - Each person does every exercise and set alternating between work and rest.

38:22

"McGhee" : AMRAP 30 Minutes - 5 reps Deadlift @ 125KG, 13 Push-ups, 9 Box jumps @ 24"

15 Rnds

(previous best 17Rnds)

Light Isabel: 30 Snatches @ 50kg

4:53 PR'

1st attempt

Angie : 100 Pull ups, 100 Push ups, 100 Sit ups, 100 Squats

21:54 PR'

1st Attempt

Task Orientated Fight Gone Bad : complete 3 rounds of 20 Wall Balls, 20 Sumo Deadlift High Pull @ 35kg, 20 Box Jumps @ 20", 20 Push Press @ 35kg, 20 Calories on the ergo. with 1 minute rest between rounds.

11:54 PR'

1st Attempt

Round 1 - 3:05
Round 2 - 3:16
Round 3 - 3:33

1000m Row Buy In then 10 rounds x 20m Plate Carry @ 20kg, 20 Unbroken Double Unders with Check out of 100 Box Jumps @ 20".

13:52 PR'

1st Attempt

Rest Day

5 Rounds x 40 Wall Balls @ 7kg to 10 feet, 40 Double Unders.

11:25 PR'

1st Attempt

Check Out in remaining time upto 20 minutes complete As many reps of sit ups.

156

For time: 4 Burpees on the minute every minute, 95lbs on the bar, 20 Thrusters, 20 Sumo Deadlift High Pulls, 20 Push Press, 20 Overhead Squats, 20 Front Squats.

13:52 PR'

1st Attempt

Skill Developement: Chin Ups, Toes to Bar.

Rest Day

Bench Press: 1-10-1-20-1-30

102.5-82.5(9)-97.5-62.5(19)-97.5-50

1st Attempt

10 Rounds x Hill Sprint (Up and Back) 20 Kettle Bell Swings @ i Pood (16kgs), 20m Overhead Walk @ 60kg.

34:30 PR'

1st Attempt

AMRAP 20 Minutes - 4 minutes Thrusters @ 43kg, 3 minutes Chin Ups, 2 Minutes Walking Lunge (m) @ 20kg Plate, 1 minute Double Unders (4 DU=1Point), 1 minute Burpees, 2 minutes Sit ups, 3 Minutes Snatch @ 43kg, 4 minutes Overhead Squat @ 43 kg.

243 PR'

1st attempt

Thrusters - 52
Chin Ups - 35
Walking Lunge - 40m
Double Unders - 28 (7)
Burpees - 10
Sit Ups - 51
Snatch - 24
Overhead Squat - 24

Sofa : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end.

5:04

(Best time 4:18)

Rest Day

Skill developement : Hand Stand, Hand Stand Push Ups, Kipping Chin Ups.

Skill developement : Hand Stand Push Ups, Kipping Chin Ups.

Overhead Squat 3-3-3-3-3

40-50-55-60-60

60 kg PR'

Deadlift Row : 21 Deadlift, 750m Row, 15 Deadlifts, 500m Row, 9 Deadlifts, 250m Row. All deadlifts @ 102.5KG.

8:24

(Previous Best 7:52)

Khalipa - 7:03 (http://www.youtube.com/watch?v=etAKh8ztGjg)

Bionic - 7:52 (http://www.youtube.com/watch?v=f1aESIaaoDs)

Front Squat 5-5-5-5-5

60-70-75-80-85

85kg PR'

1st Attempt

6 rounds x 500m Row, 25 Burpees

24:54 PR'

ist Attempt

Rest Day

Grace : 30 Clean And Jerk @ 60kg.

3:40 PR'

(Previous Best 4:07)

In 12 minutes complete a 2000m Row to within 30 seconds of your personal best then complete as many Double Unders as possible in the remaining time.

164 PR'

1st Attempt

(ergo - 6:59.8)

AMRAP 15 Minutes : 5 Chin Ups, 7 Toes to Bar, 9 Push Press @ 20kg Dumbells

8 & 1 T2B PR'

1st Attempt

2 Rounds x 500m Row, 25 Burpees + Lateral Jump over 5kg Plate.

7:32 PR'

1st Attempt

TEAM WOD : 500 Box Jumps @ 20", 2 people working in sets of 50.

10:29

Skill Developement : Hand Stand Push ups.

Griff : 800m Run, 400m Run Backwards, 800m Run, 400m Run Backwards

11:10 PR'

(Previous best 12:13)

4 x 70m Sprint

Rest Day

Squat Clean 1-1-1-1-1

60-60-70-80-90

90kg PR'

150 Sumo Deadlift High Pull with 5 burpees at conclusion of each minute.

10:53 PR'

1st Attempt

Skill Developement : 50 Toes to Bar.

AMRAP 20 Minute - 7 Burpees, 14 Kettlebell Swings @ 1 POOD (16KG), 21 Double Unders.

13 & 7BU PR'

(Previous Best 12 & 13 DU)

AMRAP 10 Minutes : Row 250m, 12 Power Snatches @ 30kg.

5 & 9PS PR'

1st Attempt.

Annie in a boat: 50, 40, 30, 20, 10 x Double Unders and Sit ups. In this workout before each round you do an ergo, before the 50 Set row 500m, before the 40 set row 400 m etc.

14:30 PR'

(Previous best 15:54)

Skill Developement : Knees to Elbows (50 Reps), 20" Box Jump (5 x 30 Rest 1 minute between sets for ten minutes)

"Nutts" : 10 Handstand push ups (Scaled to 1 Step). 15 reps Deadlift @ 112.5kg, 25 Box jumps @ 30", 50 Pull-ups, 100 9kg Wallball shots @ 10 Feet, 200 Double unders, Run 400 meters with a 20kg plate.

20:34 PR'

1st Attempt

Hanging Power Snatch 1-1-1-1-1

40-45-50-55-60

60kg PR'

Hanging Power Clean 3-3-3-3-3

50-60-70-75-80

80kg PR'

100 Dips, 100 Push Ups any Protocol.

24:17

(Best time 18:50)

20 Strict Press @ 40KG, 20 Push Press @ 50KG, 20 Push Jerk @ 60 KG

5:25 PR'

(Previous best 6:01)

Run 400m, 30 Wall Balls, 15 KB OHS Each Arm @ 1 Pood, 800m, 60 Wall Balls, 30 KB OHS Each Arm @ 1 Pood, 800m, 30 Wall Balls, 15 KB OHS, 400m.

23:54 PR'

1st attempt

AMRAP 15 Minutes - 3 Power Snatch, 6 Hand Stand Push Ups (Orange 2kg ball), 9 Box Jump @ 30"

9 Rnds PR'

1st Attempt

5 Rounds x 10 Squat Snatch @ 40KG, 10 Chin Ups.

14:54 PR'

1st Attempt

Sick Day

Sick Day

Sick Day

AMRAP 12 Minutes - 5 Burpees, 10 Sit Ups, 20 Double Unders

No Idea.

Team AMRAP 10 Minutes - 2 Stations, 250m Row, Knees to Elbows.

136 Calories
99 K2E's

235

Recovery 5000m Run

23:50

Light "DT" : 5 Rounds x 12 Deadlifts, 9 Hanging Power Clenas, 6 Push Jerk all @ 60KG

11:27 PR'

(Previos Best 13:30)

Back Squat 5-5-5-5-5

60-80-90-100-110(fail)

5 Rounds x 20 Box Jumps @ 30", 40 Double Unders

12:49 PR'

1st Attempt

Skill Developement : Handstand Push Ups, Butterfly kip.

Randy : 75 Power Snatch @ 35KG

5:51 PR'

(Previous Best : 6:58)

5 Rounds x 7 PP @ 45KG, 14 Push Ups, 21 Double Unders

8:32

(Previous Best 5:39)

DON'T DO THIS AFTER RANDY!

100 Hanging Squat Thrusters @ 15KG Dumbells, At the end of each minute you have to do 5 Burpees before you can continue to 100.

19:55 PR'

1st Attempt

Skill Developement : Handstand Push Ups, Butterfly Kip, Squat Snatch, Hanging Squat Snatch.

"Pizza Connection" : 10 Deadlift @ 140kg, 20 Dumbell Push Press @ 20kg, 30 Double Unders, 10 Power Snatch @ 50kg, 20 Wall Ball 8kg, 30 Pull-ups, 10 Thrusters @ 50kg, 20 Box Jumps 24", 30 Burpees, 30 GHD Sit-ups (Mongrolised), 50 Meters OH Walking Lunge @ 25kg.

16:44 PR'

1st Attempt

Stefan : 15:27
Peter : 18:39

Rest Day

Annie : 50,40,30,20,10 Double Unders, Sit ups.

6:57

(Best time 6:47)

20 Chest to overhead @ 70KG, 40 Burpees.

5:11 PR'

1st Attempt

Handstand Pushup Practice.

Rest Day

Tabata 2K Row: Complete as many Tabata rounds required to complete 2000m on the ergo. (Set ergo for 20 seconds, and accumulate scores until the round that you pass 2000m, rest for 10 Seconds in between each work set of 20)

20 Rounds PR'

Tabata Scores - 118, 106, 101, 102, 103, 102, 101, 101, 102, 101, 101, 102, 101, 101, 101, 100, 101, 101, 101, 101, 100 = 2047m

10,9,8,7,6,5,4,3,2,1 Power Snatch into Overhead Squat, Box Jump @ 30". (Power Snatch and Overhead squat must be seperate movements i.e. not a squat snatch and the bar must return to the ground after each ovehead squat before the next power snatch)

23:31 PR'

1st Attempt

Rest Day

Fenix Games WOD's

WOD 1 : AMRAP 7 Minutes - 5 Chin Ups, 10 Kettlebell Swings @ 1 Pood (16KG), 20 Double Unders.

7&5KBS PR'

1st Attempt

1st - Stefan 7&3DU
2nd - Adam 7&5KBS
3rd - Peter 7&2KBS

WOD 2 : Deadlift Ladder - Starting @ 100KG deadlift 1 rep every 30 Seconds with Weights increasing by 10KG per lift.

150KG

1st Attempt

1st - Stefan @ 190KG
2nd - Peter @ 170KG
3rd - Adam @ 150KG

WOD 3 : Chipper - 50 Calories on Ergo, 50 Med Ball Slams, 50 Walking Lunges with 20KG plate Overhead, 50 Sit Ups, 50 Chest to Overhead @ 35KG, 50 Box Jumps @ 24".

10:58 PR'

1st Attempt

1st - Adam @ 10:58
2nd - Peter @ 11:43
3rd - Stefan @ 11:48

WOD 4 : 2000M Run, 50 Burpees, 2000M Run.

22:13 PR'

1st Attempt

1st - Peter @ 19:48
2nd - Adam @ 22:13
3rd - Stefan @ 23:15

Overall

1st - Stefan 8 Points. (2 Event Wins)
EQ. 2nd - Peter 8 Points. (1 Event Win)
EQ. 2nd - Adam 8 Points. (1 Event Win)

2K Sofa Sandwich : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end, 2000M Row, 250 Double Unders for time Burpee Penalty.


20:46 PR'

1st Attempt

AMRAP 5 minutes - 50KG Ground to overhead anyway possible.

47 Reps PR'

1st Attempt

4 Rounds x 10 Thrusters @ 43KG, 10 Overhead Squats @ 43KG, 20 Burpees.

26:38 PR'

1st Attempt

Crossfit Total : Work to one rep max of Back squat, Strict Press, Deadlift.

Back Squat - 130KG PR'
Strict Press - 72.5KG PR'
Deadlift - 160KG =PR'

Total - 362.5KG (797.5lbs)PR'

1st Attempt

Rest Day

Randy : 75 Power Snatch @ 35KG

6:58 PR'

1st Attempt

Rest Day

AMRAP seven minutes : 10 Squat clean @ 43KG, 20 Sit ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

5&3SC PR'

1st Attempt

(Thursday 100506 Main Site - http://www.crossfit.com/mt-archive2/005410.html)

5 Rounds x 15 Sumo Deadlift Highpull @ 40KG, 15 Push Press @ 40 KG, 15 Box Jumps @ 24"

9:18 PR'

1st Attempt

Five rounds x 5 Dumbbell deadlifts, 5 Dumbbell hang cleans, 5 Dumbbell push presses, 5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

10KG - 15KG - 20KG - 25KG - 30KG(F) PR'

1st Attempt

(Wednesday 100505 Main Site - http://www.crossfit.com/mt-archive2/005402.html)

Barbara - Five rounds x 20 Pull ups, 30 Push ups, 40 Sit ups, 50 Squats

Rest precisely three minutes between each round. Time is 5 Round times plus 4 x 3 minute rests.

38:15 PR'

1st attempt

1st Rnd - 4:10
2nd Rnd - 4:58
3rd Rnd - 5:57
4th Rnd - 5:23
5th Rnd - 5:47

Grurpee : 3 Rounds of 10 Clean And Jerk @ 60KG, 10 Burpees

7:09 PR'

1st Attempt

50 Chinups

4:54 PR'

(Previous Best 6:58)

Rest Day

5000M Row

17:32.6 PR'

1st attempt

1000m Splits

1st - 3:26
2nd - 3:30
3rd - 3:35
4th - 3:34
5th - 3:27

Cindy AMRAP 20 Minutes - 5 Chin Ups, 10 Push Ups, 15 Squats

16&6PU PR'

1st Attempt

250M Row + 21,15,9 Push Press @ 40KG, Box Jumps @ 24" + 250M Row

4:54 PR'

(Previous Best 5:58)

Sofa : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end

5:20

(Previous Best 4:18)

Bjorn Inverse Ladder : 10,1,9,2,8,3,7,4,6,5,5,6,4,7,3,8,2,9,1,10 - Bodyweight Deadlifts and Burpees.

6:43 PR'

1st Attempt

Completed @ 97.5KG.

AMRAP 20 Minute - 7 Burpees, 14 Kettlebell Swings @ 1 POOD (16KG), 21 Double Unders.

12 & 13 DU. PR'

1st Attempt

Rest Day

Technique, Hanging Power Snatch and Power Snatch.

10 rounds x 400m Sprint, Rest 90 Seconds

27:53 PR'

1st Attempt

Int 1 - 1:08 PR'
Int 2 - 1:17
Int 3 - 1:30
Int 4 - 1:31
Int 5 - 1:28
Int 6 - 1:30
Int 7 - 1:31
Int 8 - 1:32
Int 9 - 1:29
Int 10 - 1:27

Hugely Scaled Paul "Paul" : 3 Rounds x 50 Double Unders, 35 Knees to Elbows, 20 Overhead Squat @ 20KG.

26:13 PR'

1st Attempts

Light Freddy's Revenge : 5 Rounds x 5 Push Jerk @ 70KG, 10 Burpees.

11:37 PR'

1st Attempt

TEAM AMRAP 10 Minutes - 250m Row, Ground to Overheads @ 60KG, Rest.

One person starts on the ergo, one person on the G2O's, and one on Rest Station. Completion of Row is the rotation point. Scored by Total Cumulative total of Calories on the ergo and total Ground to Overheads.

205 Calories, 93 G2O's.

Total 298

G2O's for my 3 splits 10, 8, 9

Fight Gone Bad : Three rounds of - Wallball @ 9KG 10 ft target, Sumo deadlift high-pull @ 35KG, Box Jump @ 20" box, Push press @ 35KG, 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 from which a one-minute break is allowed 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.

410 PR'

(Previous Best 368)

1st Round 32 32 36 30 24 154
2nd Round 30 25 34 25 21 135
3rd Round 27 23 28 20 23 121

3 Rounds x 800m Row, 25 O'Head Squats @ 20KG, 15 Chin Ups.

23:26 PR'

1st Attempt

3 Rounds x 15 Hanging Powetr Cleans @ 60KG, 15 Burpees

6:15 PR'

1st Attempt

(Friday 100423 Main Site - http://www.crossfit.com/mt-archive2/005388.html)

3 Tonne Fun : You can choose to clean and press/jerk or snatch. Allowable rep/load schemes are: 150 x 20kg (dumbbells, 100 x 30kg (dumbbells), 75 x 40kg, 60 x 50kg, 50 x 60kg, 40 x 75kg

6:53

75 Reps of 40KG

(75 Reps @ 40KG - Best Time 6:28)
(60 Reps @ 50KG - Best Time 13:20)

Annie : 50, 40, 30, 20, 10 Double Unders, Sit Ups.

7:05

(Best Time 6:47)

Rest Day

Rest Day

3 Rounds x 30M Walking Lunge, 50 Squats, 25 Back Extensions

9:14 PR'

1st Attempt

(Monday 100419 Main Site - http://www.crossfit.com/mt-archive2/005370.html)

3-3-3-3-3 Dead Hang Chin Ups

5KG-10KG-15KG-20KG-25KG

(Only completed two Reps @ 25KG)

1-1-1-1-1 Strict Press

60-62.5-65-67.5-70(Fail)

150 Burpees for time.

14:59

(Best Time 14:40)

Filthy Fifty : 50 Box Jumps @ 24", 50 Jumping Chin Ups, 50 Kettlebell swings @ 1 pood (16KG), 50 steps Walking Lunge, 50 Knees to elbows, 50 Push press @ 20KG, 50 Back extensions, 50 Wall ball shots @ 20 pound ball, 50 Burpees, 50 Double unders.

24:23 PR'

(Previous Best 27:23)

Four rounds x 500m Row, Rest 3 minutes

Split 1 - 1:27.8
Split 2 - 1:31.5
Split 3 - 1:33.4
Split 4 - 1:34.7

Total Row Time - PR'

1st Attempt

PR' 1:24.7

(Friday 100416 Main Site - http://www.crossfit.com/mt-archive2/005376.html)

"McGhee" : AMRAP 30 Minutes - 5 reps Deadlift @ 125KG, 13 Push-ups, 9 Box jumps @ 24"

17 Rnds PR'

1st Attempt

(Thursday 100415 Main Site - http://www.crossfit.com/mt-archive2/005366.html)

Overhead Squat 1-1-1

40KG - 50 KG - 60 KG

Thruster/Double Unders : 10 reps Thruster @ 60KG, 50 Double unders, 8 reps Thruster, 40 Double under, 6 reps Thruster, 30 Double unders, 4 reps Thruster, 20 Double unders, 2 reps Thruster 10 Double unders.

8:08 PR'

1st Attempt

(Saturday 080531 Main Site - http://www.crossfit.com/mt-archive2/003688.html)

Bionic: 5:08 : http://www.youtube.com/watch?v=HgQY4KFb1zI

Rest Day

3 Rounds x 15 Backsquat @ 60KG, 2 Minutes of Handstand balance/walk Practice

No Time

1st Attempt

(Scaled from Saturday 100410 Main Site - http://www.crossfit.com/mt-archive2/005362.html)

Max Box Jump Height

21 Steps PR'

1st Attempt

Erin : 15 Dumbell Split Cleans @ 40LBs, 21 Chin Ups

17:43' PR'

1st Attempt

(Sunday 100411 Main Site - http://www.crossfit.com/mt-archive2/005363.html)

Rest Day

Light "DT" : 5 Rounds x 12 Deadlifts, 9 Hanging Power Clenas, 6 Push Jerk all @ 60KG

13:30 PR'

1st Attempt

(Thursday 100408 Main Site - http://www.crossfit.com/mt-archive2/005360.html)

Row 500 meters, 150 Double-unders, 50 Burpees.

8:45 PR'

1st Attempt

(Wednesday 100407 Main Site - http://www.crossfit.com/mt-archive2/005359.html)

Row 300m in less than 1 minute (AVG 1:40/50o) Rest for 1 Minute then repeat.

30 Rounds PR'

1st Attempt

Deadlift 1-1-1-1-1

140KG-150KG-155KG-160KG(Fail)-160KG PR'

Deadlift/Push Up: 21-15-9 Deadlifts@102.5KG, Push Ups

3:19 PR'

1st Attempt

2 x Max Double Under Attempts

56 & 119 PR'

(Previous Best 110)

Push Press 1-1-1
60KG - 70KG - 75KG PR'

Previous Best 60KG

Grace : 30 Clean And jerk @ 60KG

4:07 PR'

(Previous Best 4:10)

AMRAP - 10 Minutes : 10 Sumo Deadlift High Pull @ 20KG, 10 Push Ups.

13 Rounds PR' (Ar Cert)

1st Attempt

Fran : 21-15-9 Thrusters @ 43KG and Chin Ups

8:14 (At Cert)

(Best Time 6:14)

Rest Day

Rest Day

Rest Day

1 Clean & Jerk @ 60 KG, 1 Round of Cindy (5 Chin Ups, 10 Push Ups, 15 Air Squats),2 Clean & Jerk @ 60 KG, 1 Round of Cindy.......10 Clean & Jerk @ 60 KG, 1 Round of Cindy.

21:30 PR'

1st Attempt

3 Rounds of 1000m Row, Eq Rest Checkout of 50 Burpees.

23:49 PR'

(Previous Best 24:13)

1st 1000m Row - 3:10
2nd 1000m Row - 3:20
3rd 1000m Row - 3:25

Rest Day

Rest Day

Fran : 21-15-9 Thrusters @ 43KG and Chin Ups

6:02 PR'

(Previous Best 7:25)

Christine : 3 x 500m Row, 12 Bodyweight Deadlifts @ 97.5KG, 21 x 20" Box Jumps.

9:04 PR'

(Previous Best 10:13)

100 Dips, 100 Push Ups any Protocol.

18:50 PR'

1st Attempt

Rest Day

3 Rounds x 50 Kettlebell Swings @ 1 Pood (16KG), 50 Air Squats, 50 Push Press @ 30KG, 50 Double Unders.

18:39 PR'

1st Attempt

Deadlift Row : 21 Deadlift, 750m Row, 15 Deadlifts, 500m Row, 9 Deadlifts, 250m Row. All deadlifts @ 102.5KG.

7:52 PR'

(Previous Best 8:58)

Khalipa - 7:03 (http://www.youtube.com/watch?v=etAKh8ztGjg)

Bionic - 7:52 (http://www.youtube.com/watch?v=f1aESIaaoDs)

21-18-15-12-9-6-3 Push Press @ 35KG, Double Unders

5:38PR'

1st Attempt

1600m Run

6:07 PR'

1st Attempt

Average Lap Time - 1:31.75
Average speed (km/h) - 15.69
Average time / mile - 6:07

6 x 60m Sprint

The 300 : 25 Chin Ups, 50 Deadlifts @ 60KG, 50 Push Ups, 50 Box Jumps @ 24", 50 Floor Wipers @ 60KG, 50 Kettlebell Clean and Press (25 Per arm) @ 1Pood (16KG), 25 Chin Ups.

19:54 PR'

1st Attempt

20 Strict Press @ 40KG, 20 Push Press @ 50KG, 20 Push Jerk @ 60 KG

6:03 PR'

(Previous Best 6:56)

Sofa : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end

4:18 PR'

(Previous Best 4:32)

110 Unbroken PR'

(Previous Best 100)

Practice Olympic Lifting - Squat Cleans, Power Snatches and Front Squat.

Sofa : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end

4:37

(Previous Best 4:32)

100 Unbroken PR'

(Previous Best 93)

500m Row, 21 Push Press @ 53KG, 500m Row, 18 Push Press @ 53KG, 500m Row, 15 Push Press @ 53KG, 500m Row, 12 Push Press @ 53KG.

12:43 PR'

(Previous Best 15:22)

3 rounds x 20 Double Unders, 15 Push Press @ 20KG, 10 Burpees.

4:02 PR'

1st attempt

Rest Day

5000m Run (Track)

22:37 PR'

(Previos Best 23:00)

Average Lap Time - 1:48.56
Average speed (km/h) - 13.26
Average time / mile - 7:14

2000m Ergo

6:41.6 PR'

(Previous Best 6:55.7)

Average / 500m - 1:40.4

Bjorn : 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Dead Lifts @ Bodyweight Burpees

6:47 @ 100KG PR'

(Previous Best 8:51 @ 100KG)

Annie : 50, 40, 30, 20, 10 Double Unders, Sit Ups.

6:49 PR'

(Previous Best 7:15)

5 x 400m Run, 40 Push Ups

16:57 PR'

(Previous Best 19:49)

6 x 70m Sprint

5 Rounds x 7 PP @ 45KG, 14 Push Ups, 21 Double Unders

5:39 PR'

(Previous Best 6:26)

21-15-9 Chin Ups, Dips

7:02 PR'

1st Attempt

Rest Day

5 x 500m Row & 7 Thrusters at 60KG

15:55 PR'

(Previous Best 19:38)

Rest Day

AMRAP 10 Minutes - 20 Kettlebell Swings @ 1 Pood (16KG's) and 20 Double Unders.

7 Rnds & 14KBS PR'

1st Attempt

10 x 20 Double Unders @ 15 Push Ups.

9:55 PR'

(Previous Best 10:09)

500m Row

1:27.1

(Best Time 1:24.7)

21, 15, 9 - Push Ups, 26" Box Jump, Double Unders

3:58 PR'

(Previous Best 4:08)

Grace : 30 Clean And jerk @ 60KG

4:10 PR'

(Previous Best 4:39)

Rest Day

Filthy Fifty : 50 Box Jumps @ 24", 50 Jumping Chin Ups, 50 Kettlebell swings @ 1 pood (16KG), 50 steps Walking Lunge, 50 Knees to elbows, 50 Push press @ 20KG, 50 Back extensions, 50 Wall ball shots @ 20 pound ball, 50 Burpees, 50 Double unders.

27:23 PR'

1st Attempt

50 @ 50 : 50 Push Press @ 50KG, Burpee Penalty for taking bar off the shoulders

4:40

(Best Time 3:50)

AMRAP 20 Minutes - 10 x Deadlifts, 8 x Hanging Power Cleans, 6 x Push Jerk all at 30KG.

20 Rnds + 5 DL PR'

1st Attempt

Rest Day

The 1500 : 10 Rounds x 100 singles skipping, 10 burpees, 10 sit ups, 10 push ups, 10 squats, 10 Chin Ups

31:41 PR'

1st Attempt

25 Chin ups + 21, 15,9, Hanging Power Cleans @ 40KG, Walking Lunges with 20KG Plate overhead, 24" Box Jumps + 25 Chin Ups.

10:28 PR'

1st Attempt

20 Strict Press @ 40KG, 20 Push Press @ 50KG, 20 Push Jerk @ 60 KG

6:56 PR'

1st Attempt

Annie : 50,40,30,20,10 Double Unders Sit Ups

7:24

(Best Time 7:15)

500m Ergo

1:24.7 PR'

(Previous Best 1:28.8)

Rest Day

3 Rounds of 1000m Row, Eq Rest Checkout of 50 Burpees.

24:13 PR'

(Previous Best 24:45)

1st 1000m Row - 3:12
2nd 1000m Row - 3:22
3rd 1000m Row - 3:22

3 Tonne Fun : You can choose to clean and press/jerk or snatch. Allowable rep/load schemes are: 150 x 20kg (dumbbells, 100 x 30kg (dumbbells), 75 x 40kg, 60 x 50kg, 50 x 60kg, 40 x 75kg

6:28 PR'

75 Reps of 40KG

(75 Reps @ 40KG - Previous Best 7:18)
(60 Reps @ 50KG - Best time 13:20)

Grace : 30 Clean And jerk @ 60KG

4:39 PR'

1st Attempt

Christine : 3 x 500m Row, 12 Bodyweight Deadlifts @ 100KG, 21 x 20" Box Jumps.

10:13 PR'

(Previous Best 10:34)

Fran : 21-15-9 Thrusters @ 43KG and Chin Ups

7:25 PR'

1st Attempt

Rest Day

NZ/TAS/VIC CrossFit Sectionals 2010 WOD 1 : Complete any how, in any order (you can break up the row and the reps as you like)2km row, 50 burpee (anyhow chest to deck), 100 lateral jump side to side over 3 x 20 KG Plates (eq 2 bumper plates)

13:03 PR'

1st Attempt

2000m Row : 7:15 (completed last)

http://crossfitnz.typepad.com/NZ_VIC_TAS_Sectional_results_Day_1.pdf

Hanging Power Clean one legged Deadlift Technique Day

Death By Burpee: complete 1 burpee in he first minute, 2 burpees in the second minute etc.

14 Minutes PR'

1st Attempt

Fight Gone Bad : 3 x 5 Minute Rounds, with 1 Minute Rest, Wall Balls, SDHP @ 35KG, 20" Box Jumps, Push Press @ 35KG, Rowing Calories. For 1 Minute per exercise each Round. Score = Total Completed Reps.

368 PR'

1st Attempt


1st Round - 136
2nd Round - 121
3rd Round - 111

1000m Row, Equivalent Rest, 500m Row, Equivalent Rest, 40 Push Ups.

10:08 PR'

(Previous Best 10:27)

1000m Row - 3:10

500m Row - 1:32

AMRAP 20 Mins - 400m Run, 40 Double Unders

6 & 300m PR'

1st Attempt

Deadlift Row : 21 Deadlift, 750m Row, 15 Deadlifts, 500m Row, 9 Deadlifts, 250m Row. All deadlifts @ 102.5KG.

8:58 PR'

1st Attempt

Khalipa - 7:03 (http://www.youtube.com/watch?v=etAKh8ztGjg)

Bionic - 7:52 (http://www.youtube.com/watch?v=f1aESIaaoDs)

Rest Day

AMRAP 10 Minutes - 5 x Push Jerk @ 60KG, 5 Burpees

7 & 2 PJ PR'

1st Attempt

Annie in a boat: 50, 40, 30, 20, 10 x Double Unders and Sit ups. In this workout before each round you do an ergo, before the 50 Set row 500m, before the 40 set row 400 m etc.

15:54 PR'

1st attempt

The Chief : Maximum rounds in 3 minutes - 3 Power Cleans @ 60KG, 6 Push Ups, 9 Squats then rest for 1 minute. Repeat 5 times.

26 Rounds PR'

1st Attempt

Interval 1 - 6
Interval 2 - 5
Interval 3 - 5
Interval 4 - 5
Interval 5 - 5

3 Rnds Cindy, 1000m Row, 3 Rnds Cindy, 1000m Row, 3 Rnds Cindy, 1000m Row, 3 Rnds Cindy

24:51 PR'

1st Attempt

1st Ergo - 3:32
2nd Ergo - 3:40
3rd Ergo - 3:46

Griff : 800m Run, 400m Run Backwards, 800m Run, 400m Run Backwards

12:13 PR'

1st Attempt

Christine : 3 x 500m Row, 12 Bodyweight Deadlifts @ 100KG, 21 x 20" Box Jumps

10:32 PR'

1st Attempt

OPT - 7:59 (http://www.youtube.com/watch?v=_h0VCVjDTJI)

3 x 5 Deadlifts @ 100KG, 10 Thrusters @ 43KG, 15 Push Ups, 20 Sit Ups

5:47 PR'

(6:56 Previous Best)

800m Run - 100 Double Unders - 800m Run

9:28 PR'

(10:16 Previous Best)

50 @ 50 : 50 Push Press @ 50KG, Burpee Penalty for taking bar off the shoulders

3:57

(3:50 Best)

Sofa : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end.

4:34 PR'

(4:42 Previous Best)

Rest Day

Cindy : AMRAP 20 Minutes - 5 Chin Ups, 10 Push Ups, 15 Squats

16 & 9PU PR'

1st Attempt

50 Jumping Pullups, 50 Walking Lunges, 50 SDHP @ 30KG, 50 Sit Ups, 50 Double Unders, 50 Burpees

14:40 PR'

1st Attempt