Complete the following for time: Followed by:
21-15-9 reps - 60kg Front Squat
- Back Extensions
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5 Rounds for time: - 800m Run
- 30 Kettlebell Swings
- 20 Pull-ups
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Deadlift 3-3-3-3-3 Post loads to comments.
Here is a great article on intensity by Rick Frausto from Crossfit Omaha. Go.
Complete 3 rounds for time: - 30 x Squat Clean - 43kg
- 30 x Pull-ups
- Run 800m
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21-15-9 reps for time: Post time to comments.
Run 10 x 200m with 5 times the recovery - eg: if it takes you 40 seconds to run the 200m you recover for 3:30.
Rest, Relax, Recover. No doubt about it, Crossfit is hard work. If you give your all during the WODS (which I'm sure you all are) then you need to make sure you take enough time to rest and recover properly. So rest, you deserve it!
Max rounds in 20 minutes of: - 500m Row
- 50 x Back Extensions
- 30 x Sit-ups
- 10 x Deadlift High pulls - 45kg
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Complete as many rounds as possible in 20 minutes of the following: - 15 x Push-ups
- 12 x Ring Dips
- 9 x Push Press - 50kg
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150 Wall-ball shots for time. 9kg medicine ball. Post time to comments.
Looking to improve your pull-ups, or get that elusive first one? This article from Crossfit Virtuosity offers 10 tips to perfect pull-ups. Go.
3 rounds for time: - Row 1000 metres
- 50 x Thrusters - 30kg
- 30 x Pull-ups
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5 rounds for time: - 400m Run
- 15 x Overhead Squat - 43kg
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Snatch 1-1-1-1-1-1-1 reps. Post loads to comments. Fixing the Snatch Last week we had a link to a video showing the snatch. Now you can check out tips for fixing your snatch technique here. Thanks go to Jon at Again Faster for these great instructional videos.
The food you consume has a massive impact on your performance and results, we all know this right? Get some more knowledge by reading 5 of the top books. Keith from Crossfit Virtuosity has written about them here.
3 rounds for time of: - 21 Burpees
- 21 Snatches - bar only
- 21 Wall Ball shots - 9kg ball -10ft target
- 21 Thrusters - 12kg dumbbells
- 21 Squat Cleans - 12kg dumbbells
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21-15-9 reps for time: - Deadlift 225lbs
- Handstand Push-ups
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Run 5k as fast as possible. Post time to comments.
Our first dedicated, full time CrossFit Victoria venue is due to open in early August. We have 50 Foundation Memberships available for sale from today. Once they are sold, that's it - we are not offering these membership ever again! You can buy your membership and get all the info here.
Another great instructional video from the guys at Again Faster, this one is on the Snatch. Check it out here.
Linda aka "3 bars of death" 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of the following for time: - Deadlift - 1 & 1/2 BW
- Benchpress - BW
- Clean - 3/4 BW
Setup 3 bars and complete as quick as possible.
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This workout is named in honor of Signaller Sean McCarthy, a member of the Australian SAS who was killed by a roadside bomb in Afghanistan on Tuesday. 3 rounds for time of the following: - 20 x Sandbag Shouldering (10 each side) Click here for demo.
- 20 x Sandbag Clean
- 20 x Sandbag Backsquat
- Run 400m - without sandbag
- Run 400m - Sandbag on shoulder
- Run 400m - Bear hug Sandbag
Sandbag should be 1/2 BW.
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Our deepest sympathies go out to McCarthy's family and friends.
30 Muscle-ups for time. If you are unable to do Muscle-ups complete 120 pull-ups and 120 dips. Post time to comments.
Click on the link below to view the online publication Bare Essentials. Starting on page 44 you will find a great article about Crossfit for women, then an interview with Adam Stanecki on the following page.
For time: - 50 Box jumps - 60cm box
- 50 Jumping Pull-ups
- 50 Kettlebell Swings - 16kg
- Walking Lunge - 50 steps
- 50 Knees to Elbows
- 50 Push Press - 20kg
- 50 Back Extensions
- 50 Wall Ball - 9kg
- 50 Burpees
- 50 Double Unders
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Five rounds of the following for time: - Deadlift 3 reps
- Handstand Push-ups max reps
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Overhead Squat 3-3-3-3-3-3-3 reps. Post loads to comments.
Rest, Relax, Recover. Do you spend some of your rest time surfing the web? If so, check out the Diesel Crew website for some great strongman style training ideas.
This workout was posted on the main site, crossfit.com, last Saturday. Enjoy! For Time: - 45 x Double-Unders
- 45 x 60kg Squat Clean
- 45 x Ring Dips
- 45 x Double-Unders
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3 rounds for time: - Run 400m
- 5 x (5 Pullups - 10 Push-ups - 15 Squats)
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Run 10k. Post time to comments.
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