For time: - 100 knees to elbows
- 100 push-ups
- 100 lunges (total)
- 100 tuck jumps
 Knees to elbows
 It's just the warm-up Link: Old school training
Three rounds: - Tyre flips, 4
- Sledgehammer, 10 each side
- 30kg Sandbag clean and press, 10
- Box jumps (on to tyre), 10
 Peter dragging a tyre for core development
Link: The World's Strongest Man
For time: - 400m run
- max. pullups
- 500m row
- max. thrusters, 30kgs
- 400m run
- max. pushups
- 500m row
- max. hang cleans, 30kgs
- 400m run
- max. burpies
 Zane leaves it all in the gym (again) Link: Rich Franklin's UFC workout (YouTube)
Your choice of: - 10km run
- 50km ride
- 6km row
- 1500m swim
 Adam ready to clean a keg
Celebrate Australia Day!  The Hawthorn crew post-workout Link: The Official Australia Day website
Three rounds for time: - 1000 meter row
- 30kg Thruster, 50 reps
- 30 Pull-ups
 Zane leaves his mark Link: Sean Sherk Caveman training (video) Note: We're heading to the beach for the long weekend, so we are posting the WODs early. Enjoy!
15 minutes of: - 40m sprint
- 15 push ups
- 40m bear crawl
- 15 squats
 Peter likes to hit things Link: Core Training and Glute Activation by Michael Boyle
3-3-2-2-2-1-1-1: Personal bests today. No excuses.  A busy day on the bars Link: Video: CrossFit intro to the deadlift
For time: - handstand push-ups, 10
- pull-ups, 20
- ring dips, 30
- burpies, 40
- box jumps, 50
- burpies, 40
- ring dips, 30
- pull-ups, 20
- handstand push-ups, 10
 Jacqui & Heather learn to swing kettlebells Link: Strength training truth - numerous articles
5 rounds for time of: - 500m row
- box jumps, 10
- dumbbell snatch, 20kg, 6 each side
 Sara mid-WOD Link: The Lactate Threshold
21-18-15-12-9 (for time): - Deadlift
- Hang Power Clean
- Front Squat
- Push Jerk
Use 35kg and and aim for under 30 minutes. Try it with 45kg if you're feeling CrossFit today.  A park workout Link: The Effects of Sleep Deprivation on Brain and Behavior by Sarah Ledoux
 Peter's Running Wolf Gym Link: How to build your own garage gym (PDF)
2 rounds, without putting the bar down: - 3 x Shoulder Press
- 3 x Push Press
- 3 x Jerk Press
- 3 x Split Jerk
Rest 5 minutes, do it again with more weight. Start with 35kg.  Peter and Tim swing the bells Link: Calorie Connect - Find out how many calories are in the foods you eat
Ten rounds for time: - bodyweight bench press, 10
- box jump, high, 10
- burpies, 10
 Truck tyre flips Link: The Ultimate Weight Loss Guide - What do you think?
You'll need an old beer keg for this one. At a pinch you can use a sandbag or some other heavy, awkward training tool. If you've got a keg, quarter fill it with water. Ten rounds (for time): - power snatch, 10
- walking lunges, 10
- push-ups, 10
Try to complete the workout without letting go of the keg. Do the push-ups maintaining the same grip on the keg, feet on the ground.  Training at Peter Trapp's Running Wolf Gym, Kinglake
Link: YouTube - Keg Party. See! We aren't the only ones playing with kegs.
Five rounds (for time): - run 400m
- burpies, 10
- pull-ups, 20
 More ring training ideas Link: YouTube - Another reason not to use treadmills (funny commercial)
21-15-9 (for time): - 100kg deadlifts
- 40kg press
 Peter finding another use for a keg We've just had two more articles published. You can find them in Australasian Taekwondo (Vol. 14 No. 4) and Blitz Instructor's Fighting Techniques 2007. Both magazines are published by Sportzblitz
 David's just a blur among the Clifton Hill trees Link: YouTube - What is CrossFit?
5-4-3-2-1-1-1: Squat cleans 3-2-1-1-1-1-1: Weighted pull-ups  Yay burpies! Link: Introduction to Olympic Lifting - this video shows a number of lifts in the snatch and clean & jerk divisions. Take note of the differing techniques used.
Row 5km  Peter flipping a 160kg tyre Link: Indoor Rowing Guide: Technique
For time: - 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
Try a 'fractured' variant if you need to scale this workout. Five rounds for time of: - 20 pull-ups
- 20 push-ups
- 20 sit-ups
- 20 squats
 Another Sunday in the park
Link: T-Nation: "The Essential 8 Mobility Drills" by Michael Boyle
Run 10 km.  Capturing movement info leads to improved development Link: T-Nation: Mastering the Deadlift (Part I) by Eric Cressey
Complete 3 rounds for time of: - Row 500 metres
- Bodyweight Bench press, 20
- Pull-ups, 10
 You're never to old for playground equipment Link: DeepSquatter.com - Strength training archives
Five rounds, each for time of: - 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round.  Jacki recovers after hitting another WOD at full tilt Link: Mike's Gym
 Spiros signs his life away before a workout in the park Righty-o! Who wants to try CrossFit classes for the first time...for free? No catches, nothing to scare you away. Just show up and train. In fact, try it for free for two weeks. This offer is available at Hawthorn and Clifton Hill. Now, just give us a call on 1300 13 41 10 and we'll get you all booked in.
For time: - 100 lunges (50 each side)
- 100 double unders
- 100 sit-ups
- 100 tuck jumps
- 100 push-ups
 Adam playing with paralettes We'd like to wish you all a happy and prosperous New Year. We hope that 2008 treats you well and that you continue achieving your health and fitness goals. We will be growing rapidly in 2008, so keep your eyes and ears open as a few new venues pop up around town. You will see our articles in a few magazines, new ads on channel 31 (and maybe on the radio too) and perhaps you'll come across our new online associates. We hope to see you around.
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