;)
3:50PM
For Time:
10rds of:
6 Ring Dips
9 Deadlifts @ 75% of your 1 rep max
Post Times and Comments.
Southern CrossFit - Workout of the Day (WOD)
Tue, February 9, 2010
1 CommentMon, February 8, 2010
4:00PM
Death By Pull-ups
With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Sun, February 7, 2010
Sat, February 6, 2010
3:45PM
For Time:
As a team of 2 complete:
100 Sandbag Back Squats 30kg/20
80 Sandbag Power Cleans 30kg/20
60 Sandbag Chest to Overhead 30kg/20
1 Km Run as a team with the Sandbag 30kg/20
Post Times and Comments.
Fri, February 5, 2010
8:37AM
Clean
3 x 5 @ 75% of 1 rep max
then;
3 rds of
10 Power Snatch 42.5kg/30
10 Snatch Balance 42.5kg/30
10 Overhead Squat 42.5kg/30
Post Loads and Times Completed.
Guy's we need to know who is looking to workout at the next affiliate gathering on the 21st of Feb at CrossFit Perth's Opening? Can you please let us know by Monday so we can pass on details to Jas up at CF Perth.
An Open Letter To All CrossFitter's on the CrossFit Games 2010! Thanks to CF Brisbane!
