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Weighted Pull-ups 1RM
31st July 2009
1, 1, 1, 1, 1, 1, 1 
Can you caption this pic?
Rest
30th July 2009
Please read this article from NaturalNews.com 
Tim, overhead squat
Pull, Slam, Push
29th July 2009
21 - 15 - 9
Perform ball slams on to a sandbag to eliminate bounce. 
Crossfit Dagger in Perth, Level 1 cert 
Mike’s Monster
28th July 2009
5 rounds for time:
Steve on the timer as the girls do some oly lifting
Snatch Time!
27th July 2009
3,3,3,3,3 Snatch 
Frank on the GHD
Rest
26th July 2009
Peace amigos! Hope you’ve enjoyed Peaches programming, only 2 more WODs remaining! 
Mike, deadlift
140 Reps of Fun
25th July 2009
7 rounds for time:
Image by popular demand…
Grace
24th July 2009
60kg clean and jerk, 30 reps for time. 
Adam giving SOB a flip. Adam became level 2 certified yesterday. Congrats Adam!
The Lumbar Curve Protector!
23rd July 2009
3x5 Deadlift Maintain the same weight for 3 sets of 5 reps. 
Craig deadlifting
Rest
22nd July 2009
Eat well, stretch and get to bed early. Try no booze, caffeine or sugar for one day. I bear no responsibility for your aberrant social behaviour during these 24 hours though… 
Pete and his mini obstacle course
Row My Friends, Row…
21st July 2009
Athletes will work out in pairs. Athlete #1 will row 2000m @ their 5km pace (if you don’t know your 5km pace, aim for sub 1:50/500m for men and sub 2:05/500m for women). Athlete #2 will complete the same as soon as Athlete #1 finishes. As soon as Athlete #2 finishes their 2000m piece, Athlete #1 will get back on the rower and complete 1000m at the same pace as before. Athlete #2 follows again. Athlete #1 then rows 500m at the same pace. Again, Athlete #2 follows immediately after. Athlete #1 will then row 250m AS FAST AS POSSIBLE and upon completion of the row will run to the pullup station and complete a set of max pullups. If you achieve less than 5 pullups, you must get back on the rower and complete an all out 100m rowing effort. Over 5 pullups sees you home free. Naturally, Athlete #2 commences their 250m row as soon as Athlete #1 finishes rowing and is under the same obligations. Then my friends…it is all over 
Mike, rack position
Do You Know Squat?
20th July 2009
Read Rippetoe’s article on squatting before this workout. Google this: “Rippetoe knees hips” 5x5 Back Squat Complete 5 sets of 5 reps at the same weight. 
Can you caption this pic?
Looks Easy On Paper, But…
19th July 2009
Caitlin, overhead squat
Rest
18th July 2009
Read something to make you smarter. Then write about what you learned in the forum 
Angus
Franky J
18th July 2009
Complete the following for time:
WOD borrowed from CF Balboa 
Pete, dumbell snatch
Im-Press Yourself
17th July 2009
3-3-3-3-3 Strict Shoulder Press 
From left-to-right: Janelle, Shelley, Amy, Casey, Rachel
12 minutes of Yuck!
16th July 2009
AMRAP in 12 minutes of:
Lots going on during open gym on a Saturday
Rest
15th July 2009
Practice 2 of the following: 
Craig, clean
How Good Are Your Double-Unders?
14th July 2009
5 rounds for time:
Cam, front squat 
1km run
13th July 2009
After warming up do a time trial-1 km. 
A shot of the Fitzroy facility
AMRAP: Pullups, situps, squats
12th July 2009
Max rds in 20 minutes:
Leigh on the GHD
Christine
10th July 2009
TGU 3x5 Then: “CHRISTINE” 
Shoulder press
Overhead squats
9th July 2009
Overhead squats 1,1,1,1,1,1,1 
Rest time post WOD
Jumps, dips, pushups and run
8th July 2009
Plyometric jumps
Then:
Image courtesy of Adam
Rest day
7th July 2009
Practice handstand push-ups (again) 
Brad doing the ball & chain walk hours before getting married.
TGUs and running
5th July 2009
TGU 3 x 5 Then: 
Kettlebell swings
Jumps and Press
4th July 2009
Plyometric jumps:
Push Press 5,5,5,5,5
Image courtesy of Phillip and Janelle
Wipe out
2nd July 2009
T.G.U 3 x 10 Then:
Pullups
Deadlifts, thrusters, box jumps and situps
1st July 2009
Deadlift 3 x 5 Then: 21,15,9
Pete on the rower |
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