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"Daily Workouts"
Muscle-up practice for 15mins Then For Time 6 Backsquats (as heavy as possible) 5 Rope Climbs 5 Back squats 4 Rope Climbs 4 Back squats 3 Rope Climbs 3 Back squats 2 Rope Climbs 2 Back squats 1 Rope Climb 1 Back squat Note: Please bring socks or some other shin protection in to the [...]
SKILL/STRENGTH Pullovers Front lever progression CONDITIONING Death by pushup/side plank: 20 seconds of pushups 20 seconds of left plank 20 seconds of pushups 20 seconds of right plank Repeat until knees hit the ground. Score is max pushups. FINISHER Accumulate 2 minutes of both: German hang Back bridge
Turkish Get Ups – work up to a 3RM Each arm Push Jerk 5×1 (@95 % of 1RM) Then 2 attempts at 60m Prowler for time (@Push Jerk weight) Post 3RM,Push jerk weight & fastest time to scoreboard CFSK_NL_FEB_2012-2
30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings (24kg/16kg) 60 Sit-ups 1km Run Post time and scaling to scoreboard. Dealing with injury/illness
Snatch 3×5 (@85% of 1rm) Snatch Pull 5,5,5 AMRAP in 12 Minutes Of: 12 Box Jump (24”) 6 Overhead Squats (40kg/30kg) 6 Lateral burpees over bar Post weights & rounds to scoreboard.
Teens 10 Minutes to find 1rm Box jump Then 7 Rounds for time 10 Box jumps 10 Kettle bell swings Primary & Pre School 10 Minutes to find 1rm Box jump Then 4-5 Rounds for time 10 Box jumps 10 Kettle bell swings
3,3,3 Then 5 Rounds for time Of 5 Weighted pull up (75% 3rm) 30 Double under Post 3RM, Time and Scaling to scoreboard. Crane pull ups-70+ stories high!! – CFSK’s very own Craig.J shot and cut this great video recently for the ABC -
21-15-9 Stone to Shoulder Double Kb swing, Russian 24/32 3×10 Partial Back Squats at 50% of 1rm Double 32′s for 60 reps….
Complete the following for total time 2 km row (200m at a time) Rest 5 Minutes 150 kettle bell swings (32kg/24kg) (15 reps at a time) Rest 5 Minutes 200m Plate push (20kg/15kg) (20m at a time) Post total time and scaling to scoreboard. Families Forced to Fight the Flab CrossFit Games Australia Scouting Report
30 Muscle ups Finisher 3 Minute AMRAP Superman (2 second pause at top) 3 Minute AMRAP Hollow rocks or Hollow rock hold *No rest between AMRAP’s Post time and scaling to scoreboard. Mobility wod:Better Muscle Upping
1,1,1 AMRAP in 12 minutes 3 Hang cleans (75% 1rm clean) 5 Toe to bar 7 Box jumps (24”/20”) Post 1RM & rounds to scoreboard. CrossFit Kids Trainer Course: The Three Pillars
SKILL/STRENGTH On parallettes find max holds for: L-sit Frog Handstand CONDITIONING 3 rounds for time: 5 x Chest-to-bar / Toe-to-bar combo 10m Spider walk 15 x Push plank 20m Bear crawl
21-15-9 Handstand push-ups 2x Rope climbs after each round Rest 2 Minutes 9-15-21 Dumbbell thrusters (20kg/15kg) 2x Rope climbs after each round Post time to comments. -Valentines Day at CFSK-
10 Deadlift (125kg/85kg) 50 Double-under Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (90kg).?Post time to comments. Finisher 3x Max weighted plank (20kg/15kg) – Rest as needed between efforts. Post time to comments.
1,1,1 Compare to 26/09/11 Then AMRAP in 8 minutes 800m Run Max rounds of 8 Overhead squats (50kg/35kg) 8 Burpees *No racks Post 1RM & rounds to comments.
AMRAP in 6mins 3 Bar Muscle Up 200m sprint Rest 3mins AMRAP in 6mins 15 GHD situps 200m Sprint Rest 3 mins AMRAP in 6mins 10 pistols 75 Double Unders Post total rounds to comments.
Perform 1 rep of Squat Push Press DeadLift In that order until you have moved 10,000kg/7,000kg Score is the number of reps it takes to get there….
1,1,1,1,1 Then For time 10-9-8-7-6-5-4-3-2-1 Pull up 1-2-3-4-5-6-7-8-9-10 Push Jerk (60kg/40kg) Post 1RM & time to comments. Is honey a safe(r) sweetener?
AMRAP in 7mins 1km Run *Max Cleans (70kg/50kg) *Full squat Rest 5mins 21 15 9 Box Jump (30″/24″) Knees to Elbows Post total reps and time to comments. 201kg “Shankle complex” 25 Tell-tale signs you lift big
SKILL/STRENGTH Skin the cat Max height box jump from seat CONDITIONING 2 rounds for total reps/distance 1 minute bounding box jump 15 seconds rest 2 minutes handstand walk 30 seconds rest 3 minutes 10x T-pushup, 10x Lawnmower 60 seconds rest
Tabata Sandbag power clean and press Tabata Situp Tabata Tyre flip and Jump through Tabata Air squat *Add the lowest reps completed in any of the 8 intervals from each movement together to get total score. Post score to comments. You can register for the Open now! What are the Crossfit games?
Deadlift 1,1,1 Then “Jules” 20 Minute AMRAP 2 Muscle ups 7 Hand Stand Push Up 20 Hand Release Push ups 12 Kettle Bell snatch each arm (24kg/16kg) *On the 12th minute perform 25 Burpees Post 1RM and rounds to comments. -Happy birthday Jules, lots of love from everyone at CFSK-
1,1,1 Compare to 23/07/11 Then 3 Rounds for time of 10 Overhead Squats (40kg/30kg) 50 Double Unders Post 1RM and time to comments.
Five rounds for time of: Bear crawl 30m Standing broad-jump 30m * Do three Burpees after every five broad-jumps. If you’ve got a twenty-pound vest or body armor, wear it. Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armour). Compare to 22/11/10 [...]
Teens 21-15-9 Burpees Front squats Run 120m after each round Primary & Pre school 21-15-9 Tuck jumps Squats Run 60m after each round
60m unbroken prowler for max weight 60m unbroken barbell carry for max weight Max weighted rope climbs in 3 mins 20/10 Max reps unbroken, deadlift @1.5 body weight, once you stop you stop.
3 Rounds for time of Run 400m 21 Kettle bell swings (24kg/16kg) 12 Pull-ups Compare to 09/10/11 Post time to comments. WOD demo
1,1,1 Then Every 30 seconds Perform 1 Power Snatch every 30 seconds for 15 minutes. *Use 70-80% of 1 RM for Power Snatch Finisher 500m Row for time Post 1RM and 500m time to comments. 150kg Power snatch
1,1,1 Then Seven rounds for time of: 7 Front squat (75kg/52.5kg) 7 Chest-to-bar pull-ups Jason Khalipa 3:23, Neal Maddox 3:48. Post 1RM & Time to comments. CrossFit Games 2012: Australian regional preview.
SKILL/STRENGTH Muscle-up progression / upscaling (Taking wherever you’re at to the next level) CONDITIONING AMRAP in 12 minutes 1 Strict or kipping Muscle-up / 3 False grip ring row, 3 ring dip 4 Handstand pushup 6 Box jump 36″ FINISHER 2 minute hollow hand/head stand. 20 hollow rock every time you break hollow in the [...]
For time Of: 5 Dumbbell push press (25kg/20kg) 10 Toes to bar 150 Double under 10 Toes to bar 5 Wall climbs Rest 60 seconds between rounds Post time to comments. “At 6am some of Australia’s finest judges and silks met their match! Rose and the boys from CF STK showed them what a real [...]
1,1,1 Compare to 14/06/11 Then In pairs Complete the following for time 60 Power cleans (60kg/40kg) 5 Reps at a time *At the start of every minute both complete 10 jumping lunges Post 1RM and time to comments.
30 Body weight Back squats 120m Sprint 20 Burpees Compare to 03/06/11 Finisher 60m Unbroken barbell farmers carry for max weight Post time and body weight or % of BW used to comments.
Cindy AMRAP 20min Of: 5 Pull-up 10 Push-up 15 Squat Compare to 18/09/11 Or Mary AMRAP 20min Of: 5 Handstand Push-up 10 Pistol Squats 15 Pull-up Compare to 27/11/11 Post workout & number of rounds to comments.
Find 3 rm Floor Press Amrap in 9 Mins 6 x shouldered atlas stone squats L 6 x shouldered atlas stone squats R 9 x weighted ring dips 15/10
With increasing weight, to as heavy as possible, perform every 2 min for 24min (i.e 12 rounds) 2 Snatch and 2 overhead squat Snatch can be power or squat, skill level dependant Post max weight lifted in any of the 12 rounds & number of successful rounds to comments. The importance of getting the “Basics” [...]
Three rounds of: Wall-ball 9kg/7kg ball 10 ft target (Reps) Sumo deadlift high-pull 35kg/20kg (Reps) Box Jump 20? box (Reps) Push-press 35kg/20kg (Reps) Row (Calories) *Each round consists of 5 movements, one minute per movement, with one minute rest between rounds. Perform Max Reps/calories for each movement. Final score is the total reps/calories performed. Post [...]
“Fran” 21-15-9 Thrusters (42.5kg/30kg) Pull ups compare to 24/11/11 and 20/06/11 Post time and weight to comments.
Rope climbing skills, drills and practice then Max rope climbs in 5 minutes then “The Alamo Baseline” 10 Burpees 40 Air squat 30 Situps 20 Pushups 10 Burpees rest and finish with 2 attempts at max hold handstand.
AUSTRALIA DAY at CROSSFIT ST KILDA Thursday jan 26th 2 WODs 9:00 am & 10:00 am
150 Kettle bell swings (24kg/16kg) *Perform 10 burpees every time you rest before continuing. Compare to 30/8/10 Finisher Barbell roll outs 3-5 sets of 15 reps Post time and number of burpees to comments.
5×3 @ 87.5% +5kg to 1rm Then “Annie” 50-40-30-20 and 10 rep rounds of: Double Unders Sit-ups Compare to 23/11/11 Post weight and time to comments.
25 Minutes to find back squat 1rm (Spotters required) Then 5 Minute AMRAP Max muscle ups Then “Urban Dash” 1km run for time Post 1rm,reps and time to comments.
15 Minute to find max height box jump (No step) 15 Minutes to find max weight Turkish get up R&L (Kettle bell,barbell,dumbbell etc.) 1km row for time Post height,weight & time to comments.
For time 12 9 6 Sand bag, Squat clean thruster Sand bag carry, meters Immediately afterwards 130 seconds to get the the heaviest load from shoulder to overhead any way. Nothing to do with strong man… but… Cool huh…
For time 1.6km Run 21 Clean and jerks (70kg/50kg) 800m Run 21 Clean and jerks (70kg/50kg) 1.6km Run Compare to 26/06/11 Post times to comments.
5 Rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Compare to 10/05/11 Record total time including rest to comments.
5×3 @ 87.5% 1RM +2.5kg Strict press to 1RM Then 7 Minute AMRAP 4 Handstand push ups 5 Dumbbell thrusters (25kg/20kg) 60m sprint Post Weight,1RM & Rounds to comments.
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