CrossFit Victoria :: Elite health & fitness training :: Free daily workouts

Nicole

2007-07-12T06:50:00.000+10:00

As many rounds as possible in 20 minutes of:

Run 400 meters
Max rep Pull-ups

Record the number of pull-ups completed for each round.

Rest day

2007-07-11T06:48:00.000+10:00

Spend some time learning about how to manage your time with Steve Pavlina.

The hard walk

2007-07-10T07:46:00.000+10:00

Walk for 1km carrying two 32kg kettlebells (that's one in each hand).

Every time the kettlebells hit the ground perform:

10 tuck jumps
10 squats

Then pick up the kettlebells and go again until you complete the kilometre.

Scale the weight as required and feel free to use other implements in place of kettlebells.

Push it

2007-07-09T09:26:00.001+10:00

Five rounds:

Row, 1000m
Burpies, 25 (video)

Grace

2007-07-08T06:23:00.000+10:00

For time:

30x clean & jerk @ 135lb (that's about 62kg)

Rest day

2007-07-07T18:22:00.000+10:00

Do something you enjoy.

V8

2007-07-06T07:50:00.000+10:00

Eight rounds of:

Power clean, 5
Pull-up, 5
Power snatch, 5
Push-up, 5

Lift your 6RM (or a challenging weight if this terminology is foreign).

Blitz

2007-07-05T09:52:00.000+10:00

In 20 minutes do as many of the following as possible:

100kg deadlifts, 10
45cm box jumps, 20
Burpies, 30

Scale the deadlifts appropriately.

Angie by the Numbers

2007-07-04T10:18:00.000+10:00

For time:

Do 1 pullup, 1 pushup, 1 sit up and 1 squat then
Do 2 pullups, 2 pushups and so on...
...to 10 then come back down to 1.

Originally posted on the CrossFit message board by Eugene R. Allen.

Rest day

2007-07-03T07:22:00.000+10:00

Ever wonder about the meaning of liff?

Over your head?

2007-07-02T09:20:00.000+10:00

3-3-3-3-2-2-2-1-1:

Overhead squats (video)

Lift triples and doubles and finish off with two max singles.

Hangover Cure

2007-07-01T07:00:00.000+10:00

Max rounds in 20 mins:

Double unders, 20
Overhead squat, 20-40% bwt, 4
DB Cleans @ 10-15 kg each, 6
Burpees, 8

Run it.

2007-06-30T07:18:00.000+10:00

8 x 400m run

Rest day

2007-06-29T06:16:00.000+10:00

Plan a holiday.
You know you deserve it.

Why not?

2007-06-28T07:20:00.000+10:00

50-30-10:

1/2 bwt, clean & jerk
pull-ups

Simply hell

2007-06-27T07:10:00.000+10:00

50 tyre flips for time.

No tyres? 50 kettlebell swings (16kg) & 100 burpies for time.

Ms Sage

2007-06-26T07:00:00.000+10:00

Five rounds for time:

10 snatches with 50 kg (110 lbs)
15 chin ups
20 db thrusters using 35 lb db's or 75 lb barbells

Scaling:

ladies will use 35 kg (77 lbs) for the snatch
ladies will use 25 lb db for the thrusters

This WOD is from Mike's Gym.

Rest day

2007-06-25T09:44:00.000+10:00

Need some motivation?
Watch this.

Determination

2007-06-24T09:43:00.000+10:00

Row 6km

Dedication

2007-06-23T06:41:00.000+10:00

Twenty minutes of:

1000m row
Front squat, 75% bwt, 15
Bar dips, 25

Complete as many sets as possible.

Breathe

2007-06-22T09:40:00.000+10:00

Five rounds (for time):

400m run
50 box jumps
50 push-ups

Rest day

2007-06-21T09:39:00.000+10:00

Take the day off.
Don't watch the TV either.

Fran

2007-06-20T08:38:00.000+10:00

21-15-9:

Thrusters, 40-45kg
Pull-ups

Pull

2007-06-19T09:37:00.000+10:00

3-3-3-2-2-2-1-1-1-1-1:

Power snatch

Focus

2007-06-18T09:34:00.000+10:00

Twenty minutes of:

100m sprint
100m farmer's walk*
100m lunges

* aim for a weight that is challenging and an object that is difficult to carry.