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