Daily workoutBefore attempting any of the workouts displayed herein, please read our Terms of Use and this important article. 
150 Pushups
30th September 2009
For time: *Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 30m. Once the penalty is completed continue with the push ups. *You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 30m sprint must be completed. Post times and number of penalties to comments. 
Pushups
Gwen
29th September 2009
Clean & Jerk Touch and go at floor only. Even a re-grip off the floor is a foul. No 
Press 
Helen
27th September 2009
3 Rounds for time of:
Rest for 10 Minutes then do it again!
Helen in action
Cindy or Mary
26th September 2009
‘Cindy’
Cindy too easy? Try ‘Mary’
Nicole pullups, Rachel ring-rows
Split Jerk
25th September 2009
Split Jerk 1-1-1-1-1-1-1
Check out this video from the Mic’d instructor
A day full of 3’s
23rd September 2009
Deadlift Then: Run 3km 
Amy, pullups
Nicole
22nd September 2009
As many rounds as possible in 20 mins:
Note number of pull-ups completed for each round. 
Angus, wall ball
Back Squat
21st September 2009
Back Squat Check out these videos from crossfit.com Back Squat Geometry, Mark Rippetoe (CFJ Preview)...[wmv][mov]
Back squat double at 300kg!
Rest
20th September 2009
Haven’t got a kipping pull up yet? These videos might help. Adrian Teaches Kipping, Part I…[wmv][mov] Got Kip. Well how about a Butterfly?
Now go and try and beat Speal’s 100 consecutive pull ups!
Deadlift
19th September 2009
Deadlift Instructional videos from http://www.crossfit.com/ Deadlift Alignment Part 1, Mark Rippetoe…[wmv][mov]
Deadlift intro
Work those shoulders!
18th September 2009
3 Rounds 1 Press + 2 Push Press + 3 Push Jerk Pick a weight. Press it once, Push press it twice, Push Jerk it three times, all without letting the bar touch the ground. If you have to drop the bar in any round, run a 400m as a penalty.
Push press
Squat Clean
17th September 2009
Squat Clean 1-1-1-1-1-1-1 Check out this squat clean video from the Mic’d Instructor:
Squat clean
Rest
16th September 2009
Check out Dan John teaching the squat: http://video.google.com/videoplay?docid=-6529481301858251744# Now go practice your squat.
Dan John teaching the squat
Michael
15th September 2009
3 Rounds for time
Tyre flip
The Chief’
13th September 2009
Max rounds in 3 minutes:
Rest 1 minute.
Playing with pushups 
Diane
11th September 2009
“Diane”
Or “Diane-lite”
Diane in action
Heavy cleans then gasser
10th September 2009
1-1-1-1-1-1-1: Power clean Rest as required Run The Gasser (4x50m shuttle) three times with 2 minutes rest between efforts
Usain Bolt runs 200m in 19.19 seconds (new world record)
Back Squat. Petranek Benchmark.
9th September 2009
5x5: back squat Rest as required “Petranek benchmark”
Andrew, ring dip
Rest
8th September 2009
Practice what you suck at 
Alex showing triple extension in the clean
Squat and row
7th September 2009
3-3-3-3-3: Overhead squat Rest as required
Concep2 rowing technique
Another 300
6th September 2009
Craig on the GHD
Run 5km
5th September 2009
Check your previous best 5km time and aim to beat it today. 
Steve, Sean and Tom, mid-WOD (back-front)
Rest
4th September 2009
Get online a spend 30 minutes reading sensible nutritional material. If you find anything good, post it on the forum.
The Paleolithic Diet
33 on the 3rd
3rd September 2009
33 Muscle-ups (for time) OR 99 ring pull-ups AND 99 ring dips (for time)
Basic Ring Strength (he’s pound-for-pound stronger than you and not even 10 years old)
Lucky 7
2nd September 2009
Seven rounds (for time):
Happy birthday Scott!
Box jumps, pushups, double unders
1st September 2009
21-18-15-12-9-6-3:
Steve, skipping |
Sponsors
 |
This website by CrossFit Victoria is licensed under a Creative Commons Attribution-Noncommercial-Share Alike 2.5 Australia License.
Terms of Use | Privacy Policy