WOD081111

21-15-9 for time of:

Deadlift @ 100kg
Jump and reach 2 feet above max reach

J.T. 9:19

WOD081011

In 5 minutes, max. reps of KB Snatches @ 24kg

J.T. 68 reps

2 minutes rest then;-

In 5 minutes, max. reps of KP clean and jerks @ 24kg

J.T. 28 reps

WOD080911

3 Rounds for for time of:

10 Power cleans @ 50kg
10 Thrusters @ 50kg
50 Double Unders

J.T. 9:47

WOD080411

3 Rounds of 800m Time Trial:

*Rest 2 mins between round

J.T. 3:56, 3:43, 3:50

WOD080311

"Strength"
3 x Max. Reps of HSPU with 15kg plate elevation

J.T. 5,6,5

then;-

"10 mins AMRAP"
Back Squats @ 60kg

J.T. 73 reps (5 cleans, i.e. ground to back squat)

Rest 2 mins then;-

250 Double Unders for time;

J.T. 2:20

WOD080211

"Strength"
Power Cleans 3-3-3-3-3

J.T. 50kg, 60kg, 70kg, 80kg (2), 85kg (f)

"20 mins AMRAP"

Run100m
15 KB Snatch @ 24kg (L&R)
15 Push Ups with Hand Release

J.T. 7R+run,15,8

WOD080111

WOD080111

"Diane"

21-15-9 for time of:

Deadlift @ 100kg
Hanstand Push Ups

J.T. 10:50

08/05/11--09/05/2011

"08/05/11"

3 Rounds FTO:

5 Squat Clean Thrusters @ 60kg

200m Run

J.T. 11:03


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


"SWOD-050911"
Front Squat 12x2 @ 75% 1 RM

J.T. @ 85kg

"DWOD050911"
15 mins AMRAP of:
10 Ring Rows
10 True Push Ups


J.T. 9R + 10

18/4/2011

"SWOD041811-CFFB"
10X3 Box Jump from seated position @ 75% 1RM
12X2 Back Squats @ 75% 1RM
Presses 5-5-5-5-5

J.T. 39"/100kg/40-45-50-55(4)-55

"DWOD041811-CFFB"
2X20m Sprint from Push-Up Position (*20sec rest)
then;-
4X30m Sprint from Push-up Position (*30sec rest)
then;-
10X10m Flying Starts (*30sec rest)

J.T. 0:00:01.51

16/4/2011

"SWOD20May"
Power Clean 3-3-3
Snatch Balance 3-3-3

J.T PC: 70,80,85
      SB: 50-60-70

"WOD19May"
FTO:
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Box Jump
KB Swing @ 24kg
Burpees

J.T. 17:52

"SWOD051611"
Rack Pull 5-5-5-5-5

J.T. 60,90,110,125,140

"DWOD051611"
12 mins AMRAP:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Broad Jumps (*min. 6 ft per jump)

J.T. 8R+4,2

"SWOD050211"
Back Squar 12 x 2 @ 80% 1RM (*Rest 45 secs)
Push Press 1-1-1-1-1

J.T. BS @ 125kg
       PP: 60,70,80,90,95(f)

"DWOD050211"
"Volkswagen"

21-15-9 FTO:
Bench Press @ BW
Pull Ups

J.T. 16:09 (Bench @ 65kg, BW=85kg)

"SWOD30Apr"
Snatch Balance 1-1-1-1-1

J.T. 40,50,55,60(f), 62.5

"SWOD29Apr"
Power Snatch 3-3-2-2-1-1-1
Press 5 x 3 @ 90% 3RM

J.T. PS: 40,45,50,55,60,62.5,67.5(f)
      Press @ 52.5kg

"WOD23Apr11"
5 Rounds FTO:
5 Squat Clean Thrusters @ 60kg
35 Double Unders

J.T. 11:23

"Fight Gone Bad"

3 Rounds of:

1 Min Max. Reps. Wall Balls @ 10kg

1 Min Max. Reps. SDHP @ 32kg

1 Min Max. Reps. Box Jumps @ 24"

1 Min Max. Reps. Push-press @ 35kg

1 Min Max. Reps. Double Unders

1 Min Rest

J.T. 390 Reps

"DWOD041111"
15 x 1 Back Squat @ 80%-85% 1RM

J.T. 110kg

Then....

5 Rounds FTO:
1 Bench Press @ 80% 1 RM
3 Ring Rows
2 Bench Press @ 80% 1Rm
5 Ring Rows
3 Bench Press @ 80% 1RM
7 Ring Rows

J.T. 16:36

"SWOD040811"
Power Snatch 1-1-1-1-1-1
One Arm DB Row 3 x Max.Rep

J.T. Power Snatch: 40-50-55-60-65-70(f)
       DB Row: 18/11, 13/10, 12/7 (R/L)

"SWOD040811"
Max. Reps. HSPU
15 Hollow Rocks

J.T. (3,3,2,3,3,3,3)=20/14:41

"DWOD040711"
150 Push Ups FTO (*Penalty for breaking is 40 Double Unders immediately)

J.T. 16:28/200DUs (5 Stops)

"SWOD040411"
Squat 15 x 1 w/5 secs rest @ 80%-85% 1RM

J.T. 100kg

Then....

"DWOD040411"
1 Press @ 80% 1RM
1 Strict Pull Up
3 Press @ 80% 1 RM
3 Strict Pull Up
5 Press @ 80% 1RM
5 Strict Pull Up

J.T. 13:12

"WOD032811"
75 Squats
50 Pull Ups
20 Ring Dips
50 Squats
35 Pull Ups
15 Ring Dips
25 Squats
20 Pull Ups
10 Ring Dips

J.T. 21:39

21/3/2011

"WOD031811-CFFB"
On the minute perform:
2 Power Clean @ 70%-80% 1RM
1 Seated Box Jump @ 75%-80% SBI Max.Height

J.T. PC @ 70kg
       SBJ @ 42"

18/3/2011

"WOD031711-CFFB"
10,9,8,7,6,5,4,3,2,1 reps of:
Bench Press @ 50% 1RM
Weighted Ring Rows @ 10kg vest

J.T. 9:47 (BP@50kg)

"WOD031811-PM"
5 Rounds FTO:
200m Run
30 Squats
30 Double Unders

J.T. 9:40

16/03/2011

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1) Wallballs @ 10kg

2) SDHP @ 35kg

3) Box Jumps @ 24"

4) Push press @ 35kg

5) Double Unders

6) 1 minute rest

The clock does not reset or stop between exercises. On call of "ROTATE" the athlete/s must move to the next station immediately for good score. One point is given for each rep.

J.T. (70,51,48,49,199) = 397reps

**Least reps for each exercise:

WB = 15reps

SDHP = 12 reps

Box.J = 13 reps

Push.P = 15 reps

DU = 54 reps

15/03/2011

"WOD031511-CFFB"
Complete:
Weighted Pull Ups 3x Max. Reps

J.T. @ 50lbs (3,4,3)

then complete the following sprints -;
10 x 50m Flying Starts
*45 secs rest between sets.

J.T. Fastest = 6.62secs
       Slowest = 7.30secs

14/03/2011

"Strength WOD-CFFB031411"
Press 5RM

J.T. @ 53kg

"WOD110313-CFHQ"
7 Rounds FTO:
10 Wallballs @ 10kg
10 Pull Ups

J.T. 8:57

11/03/2011

"400m Time Trial"

8 Rounds of 400m Run
*Work to Rest ratio is 1:2

J.T. Fastest = 1:31
       Slowest = 1:42

09/03/2011

"WOD030911"

Flight Simulator;

5 Unbroken Double Unders

10 Unbroken Double Unders

15 Unbroken Double Unders

20 Unbroken Double Unders

25 Unbroken Double Unders

30 Unbroken Double Unders

35 Unbroken Double Unders

40 Unbroken Double Unders

45 Unbroken Double Unders

50 Unbroken Double Unders

45 Unbroken Double Unders

40 Unbroken Double Unders

35 Unbroken Double Unders

30 Unbroken Double Unders

25 Unbroken Double Unders

20 Unbroken Double Unders

15 Unbroken Double Unders

10 Unbroken Double Unders

5 Unbroken Double Unders

J.T. 21:26

08/03/2011

"Strength WOD-CFFB"
Deadlift 5X5
Ring Row 3 X MR

J.T. DL @ 100kg
       RR=13/12/11

"WOD030811-CFFB"
Complete:
4X2 Max. Height Box Jumps starting from a seated position (parallel box)
then complete the following sprints:
2X20m Sprints (rest 20 secs between efforts)
Rest 30 secs then...
4X30m Sprints (rest 30 secs between efforts)
Rest 30 secs then....
10X10m Flying Starts (rest 30 secs between efforts)

J.T. Box @ 42"
       Flying Starts = 1.21secs

07/03/2011

"Strength WOD"
Back Squat 5X5 @ 80kg

"WOD030711"
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

J.T. 9:13 (R.R., True Push Ups, Butterfly Sit Ups)

4/3/2011

"Strength WOD-CFFB"
Power Snatch 8X2
One Arm DB Row 3XMR (try to beat last effort)

J.T. Power Snatch @ 55kg
       DB Row @ 30kg (14,16/11,12/,12,17)

"WOD030411-CFFB"
12 mins AMRAP:
7 KB Swings @ 24kg
7 Wall Balls @ 10kg
7 GHD Sit Ups

J.T. 7R+7,7,1

03/03/2011

"Strength WOD-CFFB"
Floor Presses 8X3 @ 80% 1RM
*Rest 45 secs between sets

J.T. @ 75kg

01/03/2011

"Strength WOD"
Split Jerk 1-1-1-1-1

J.T. 70-80-90-95-100(f)

"WOD030111-CFFB"
8 mins AMRAP:
3 Hang Power Clean @ 65% 1RM
6 Toes-to-Bar

J.T. 10R (HPC @ 55kg)

28/02/2011

"MWOD-Wallball and Box Jump Prep"
1) Couch Stretch
2) Calf Stretch
3) Side of Hip bias with Band

"WOD022811-CFFB"
5X1 Max. Height Box Jump with 25lbs DB
3X Max. Reps. Weighted Pull Ups at 50lbs DB

J.T. Box @ 38"
       Pull Ups = 2/3/5

"Partner WOD"
200 DB Thrusters @ 25lbs
*Every time you break the thrusters you do 10 KB Swings @24kg and your partner does their thruster.

J.T. & Jason.T 11:34 (100 thrusters each)/30 Swings

25/02/2011

"Strength Menu - CFFB SWOD022411"
Bench Press 8X3 @ 75% 1RM
*Rest 45 secs between sets

J.T. Bench Press @ 72kg

"CFFB WOD022511"
15 Rounds FTO:
3 Deadlifts @ 100kg
40m Farmer's Carry as heavy as possible

J.T. 43:52 (FC @ 40kg per hand)

23/02/2011

"For Time Of:"
21-15-9:
Ring Dips
Push Ups with bottom hand release
Double Unders x 3 (i.e. 63-45-27)

J.T. 10:50

"Tabatha bottom-to-bottom Squats"

J.T. 107 Squats

22/02/2011

"Strength Menu 022211 - CFFB"
Hang Power Clean 5X1
DB Single Arm Row 3X Max Reps

J.T. HPC @ 80kg
       DB @ 30kg = (12,12/12,10/8,9)

"WOD022211 - CFFB"
3 Rounds of 300m Shuttle Sprints
*Rest 5 mins between rounds.
**1 Round consists of 6X50m sprints.'
***The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line adn explode.

J.T. 1:00/1:03/1:04

21/02/2011

"Strength Menu"
Bench Press 5-5-5-3-3-3

J.T. 60-65-70-80-85-86kg

"WOD022111-CFFB"
3 Rounds FTO:
1 Box Jump @ 95% 1RM
1 Weighted Pull Up @ 50% 1RM

1 Box Jump @ 95% 1RM

3 Weighted Pull Up @ 50% 1RM

1 Box Jump @ 95% 1RM

5 Weighted Pull Up @ 50% 1RM

J.T. 9:08/Box @ 44.85 {94.4%}/ Pull Ups @ 20kg

19/02/2011

"WOD021911-CFFB"
Complete 4 Rounds of:

Each round consist of 6 cycles of:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT

J.T. 35lbs/40lbs/50lbs/50lbs


*Do not set weights down during a round.
**Rest between Rounds

18/02/2011

"WOD021811-CFFB"
Every minute on the minute for 15 minutes, do 2 Hang Power Snactches:

J.T. BB@45kg

16/02/2011

"Strength Menu"
Press 3-3-2--2-1-1

J.T. 45/50/55/60/62.5/65(f)

"12 mins AMRAP of:"
7 Ring Dips
14 Squats
21 Double Unders

J.T. 10 Rounds

15/02/2011

"WOD021511-CFFB"
10 Rounds FTO:

5 Seated DB Cleans @ 50lbs
Sprint 20m
*Rest is the walk back from your Sprint.

J.T. 13:38

14/02/2011

"WOD021411"

150 KB Clean & Jerk For Time Of:
*Everytime the kettlebell touches the ground, do 5 Burpees.
**Rest position is the rack or overhead ONLY.

J.T. 22:43/10 Burpees

11/02/2011

"Karen"

J.T. 7:38

10/02/2011

Bench Press 5-5-5-5-5

J.T. 65-70-75-80-85(3)

"Annie"

J.T. 6:16

09/02/2011

"100 Pull Ups For Time Of:"


J.T. 7:27

06/02/2011

"1.1km Walking Lunges"

J.T. 43:29

05/02/2011

"50-40-30-20-10 of:"
Double Unders
Push Ups

J.T. 11:59

02/02/2011

"100 Ring Dips FTO:"
*Every dismount from the rings, do 2 Strict Pull Ups and 5 Squats

J.T. 16:42/ 24,60

01/02/2011

"5 Rounds FTO:"
1 min Push Ups
1 min Ring Rows
1 min Double Under
1 min Rest

J.T. (136, 71, 326)

30/01/2011

"3 man Tag Team"
7 mins AMRAP of:
10 Burpees
Max reps SDHP @ 20kg
Max reps Butterfly Sit Ups

J.T., Jade, Matt : SDHP = 195 reps
                           Sit Ups = 237 rep

29/01/2011

Crossfit Level 1 Certification Course...

 The whole group

 Brett, Me, Boz

(Left to Right) Hayden, Brett, Mark Swift, Boz, Me, Tracy, Doug, Chris

"Fran"

21-15-9 of:

Thrusters @ 42.5kg

Pull Ups

J.T. 6:30

27/01/2011

"WOD012711-SXF"
4 X 800m
*Rest is 1:1

J.T. 3:02, 3:23, 3:38, 3:21

25/01/2011

6-7km Run

J.T. 45 mins-ish

19/01/2011

"WOD011911"
400m Walking Lunges
*Every 10 lunges do 3 Push Ups

J.T. 18:19/111 Push Ups

18/01/2011

"WOD011811"
50 BB Presses @ 40kg
50 Ring Dips
50 True Push Ups

J.T. 19:26

17/01/2011

"WOD011011-CFFB"
7 Rounds FTO:
7 Towel Pull Ups
7 Ball Slams @ 10kg

J.T. 13:29


"MWOD-Episode 51, 58, 61, 63"


51:Unglue-ing Upper Body


58:Neurodynamics for Hammies


61:IT Band Hell


63:Planning ahead (Squat Prep)

15/01/2011

"Crossfit Football Gone Bad"
3 Rounds of 1 minute stations:
Push Press @ 40kg
Box Jump @ 24"
Push Ups
Double Unders
Sumo Deadlift High Pull @ 20kg
Rest 1 minute
*Spend 1 minute at each station scoring max. reps. Rest a minute between rounds.

J.T. Push Press: 36, 23, 21
       Box Jump: 25, 21,20
       Push ups: 26, 20. 20
       Double Unders: 89, 55, 56
       SDHP: 26, 24, 25
       Total = 487

14/01/2010

"Trainers WOD"
12 mins AMRAP:
5 Double KB Push Jerks @ 20kg
10 Pull Ups

J.T. 14R (87 Pull Ups)

*Partnered WOD

"MWOD - Episode 52"

13/01/2011

"10 Rounds FTO:"
30 Air Squats
30 Double Unders

J.T. 15:03

"MWOD-Episode 46,47,48, 49, 50"

Partner PNF Stretching (Hammies, Flexor and Internal Rotation)


5 way Shoulder and Heel to Butt test




Group Suffering with a box




Fix your Running





Sumo Pull Prep

12/01/2011

"For Time Of:"
30-20-10:
DB Presses @ 25lbs
Ring Dips
Chest-to-Floor Push Ups
*Do 1 Strict Pull Up every time you dismount from the rings.

J.T. 14:56/8 Pull Ups

"MWOD-Episode 56, 57, 60"

11/01/2011

"MWOD-Episode 44, 45, 137"

10/01/2011

"Strength Menu"
Back Squat 5RM
Single Arm KB Press 3-3-3

J.T. BS 115kg (4)
       KB Press 24-24-24kg

"MWOD-Episode 41, 54"



~~~~~~~~~~~~~~~~~~~~~~
Did my back in on the last rep of Back Squat. So mobility will be focused on.

08/01/2011

"Operation: Mayday"
Phase 1 - Locate;

Run 400m

5 Rounds of:
10 Lunges (each leg)
10 Air Squats
10 Burpees

Run 400m

5 Rounds of:
10 Jumping Lunges (each leg)
10 Double Unders
10 Burpees

Run 400m

Phase 2 - Extricate;

4 Rounds of:
10 Deadlifts @ 60kg
10 Knees-to-Elbows

4 Rounds of:
10 Overhead Squat @ 20kg
10 Kettlebell Swings @ 24kg

30 Clean and Jerks @ 45kg

Phase 3 - Evacuate;

5 Rounds of:
200m Sandbag carry and run @ 35kg
50 Air Squats

J.T. 1:22:04

07/01/2011

"Strength Component"
Deadlift 5X5

J.T. 120kg


"CFFB121810-Jaybird"
5 Rounds FTO:
3 Power Snatch @ 50kg
5 Handstand Push Ups
7 Box Jumps @ 30"

J.T. 9:35

Rest 3+ Hrs.....

"WOD010711"
3 Rounds FTO:
7 Handstand Push Ups
14 Ring Dips
21 Box Jumps @ 24"

J.T. 10:43

05/01/2011

"Every minute on the minute for 10 minutes:"
3 Hang Power Cleans @ 75% 1RM
6 Wall Balls @ 10kg

J.T. HPC @ 65kg


Rest 3+ Hrs...


"20 rounds FTO:"
1 Overhead Squat @ 50kg
5 Back Squat @ 50kg
3 Front Squat @ 50kg
20 Double Unders


J.T. 41:11

04/01/2011

"Strength Component"
Presses 3-3-3
Push Press 3-3-3

J.T. Press 50-57.5-62.5kg (1)
       Push Press 70-77.5-82.5kg (f)

"WOD010411"
10 mins AMRAP:
5 KB Swings @ 32kg
5 Chest-to-bar Pull Ups

J.T. 9R + 5,3


Rest 3+ hrs......


"5 Rounds FTO:"
60 secs Max Reps Sit Up with Medicine Ball Throw @ 10kg
60 secs Max Reps Push Ups
4 X 20 Quick Feet & 10m Sprints Out & Back :Complete in 15secs each QF & Sprint


J.T. (58 Sit Ups, 106 Push ups) = 164reps

03/01/2011

"Strength Component"
Back Squat 5-5-5-5-5

J.T. 90-100-110-115-120(1)

"WOD010311-Main Site"
3 Rounds FTO:
Run 350m
30 Overhead Squats
21 Pull Ups

J.T. 28.52