SXF WOD

Time Trial

SXF — Fri, 12 Mar 2010 01:49:00 +0000

3 x 1km Run or Row

*rest is equal to work

Compare to WOD 7/12/09

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There will be no Classes on Saturday as we are closed for the Sectionals.

Get up there and show your support, it should be a great weekend.

Here's a Map to CrossFit Perth in Joondalup

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Here's the Timeline for the weekend

3rds For Time:

SXF — Thu, 11 Mar 2010 10:58:00 +0000

30 Burpees

15 Chest to Over-head 70/42.5kg

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Visit sicfit.com for more Videos

There will be no classes at Southern CrossFit this Saturday as we will be closed for the sectionals.

Get up there and show your support

AMRAP in 15 Mins

SXF — Wed, 10 Mar 2010 10:54:00 +0000

100m Run

5 Box Jumps 32/24"

10 Sumo High Pulls 42.5/30kg

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Check out and comment on some new testimonials from our members!!

For Time

SXF — Tue, 09 Mar 2010 10:40:00 +0000

5 Rds:

10 Handstand Push Ups

10 Pull ups

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Deadlift

SXF — Mon, 08 Mar 2010 10:25:00 +0000

5 x 5

Compare to WOD 16/12/09

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Western Australia / South Australia / Norther Territory CrossFit Sectional Games

this Sat & Sun the 13th/14th!!!

Show your support for our athletes get along and make some noise

Rest Day

SXF — Sun, 07 Mar 2010 08:51:00 +0000

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You’ve probably heard about “CrossFit” from somewhere. Maybe you’ve heard it’s hard, it’s only for the military, OR it’s only for men. Actually, CrossFit workouts can be enjoyed by everyone. Sure, the most popular workouts are grueling, intense and might make you want to puke. But these workouts, done with correct form, can lead to great results in little time! read more

For Time

SXF — Sat, 06 Mar 2010 05:19:00 +0000

In Pairs Complete:

800m Sandbag Run (1 bag/2 athletes)

50 Pull Ups

50 Kb Swings

50 Squats

400m Sandbag Run

50 Push Up

50 Sit Ups

50 Toes 2 Bar

800m Sandbag Run

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Back Squats

SXF — Fri, 05 Mar 2010 06:44:00 +0000

3,3,3,3,3,3,3

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Weighted Pull Ups

SXF — Thu, 04 Mar 2010 06:36:00 +0000

7 x 3 @ 75% of 1RM

Then;

400m Run

15, 12, 9

Dead lift 100/70Kg

Box Jump 24/20"

Ring dip

800m Run

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Feb 2010 Photo's Now Up!!

Snatch Balance

SXF — Wed, 03 Mar 2010 06:16:00 +0000

3,3,2,2,1,1

Then;

5 Rds

7 Hang Squat Cleans 70/50 Kg

10 Clapping Push ups

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