CrossFit Victoria » WOD http://www.crossfitvictoria.com Fitness redifeined Sun, 03 Jul 2011 18:00:04 +0000 en hourly 1 http://wordpress.org/?v=3.0.2 Rest Day http://www.crossfitvictoria.com/20110704/rest-day-113/ http://www.crossfitvictoria.com/20110704/rest-day-113/#comments Sun, 03 Jul 2011 18:00:04 +0000 Scott Waugh http://www.crossfitvictoria.com/?p=1719 Skill work: Butterfly Pullups

Or…

Rest day WOD

Nicole

AMRAP in 20 minutes

  • 400m Run
  • Max rep pullups

Christian working up to a new PB on his back squat

]]> http://www.crossfitvictoria.com/20110704/rest-day-113/feed/ 0 Hill Sprints http://www.crossfitvictoria.com/20110703/hill-sprints-2/ http://www.crossfitvictoria.com/20110703/hill-sprints-2/#comments Sat, 02 Jul 2011 18:00:33 +0000 Scott Waugh http://www.crossfitvictoria.com/?p=1715 Find a hill….a nasty hill!

Sprint up it…walk back down…repeat 6 times…enjoy!

Ash 3x5 press

]]> http://www.crossfitvictoria.com/20110703/hill-sprints-2/feed/ 0 Fun x 7 http://www.crossfitvictoria.com/20110702/fun-x-7/ http://www.crossfitvictoria.com/20110702/fun-x-7/#comments Fri, 01 Jul 2011 18:00:09 +0000 Scott Waugh http://www.crossfitvictoria.com/?p=1712 7 rounds

  • ½ Gasser
  • 10 Toes to bar
  • 15 Box jumps 24/20

Chris getting ready to split jerk

]]> http://www.crossfitvictoria.com/20110702/fun-x-7/feed/ 1 Snatch http://www.crossfitvictoria.com/20110701/snatch-3/ http://www.crossfitvictoria.com/20110701/snatch-3/#comments Thu, 30 Jun 2011 18:00:59 +0000 Scott Waugh http://www.crossfitvictoria.com/?p=1707 Snatch Balance

6 x 3

Then….

Gymnastics Skill work

2 minutes at each station

  • Skin the Cat
  • Handstand holds
  • Ring V-outs

Big Jas loves L-sits!!

]]> http://www.crossfitvictoria.com/20110701/snatch-3/feed/ 5 Rest Day http://www.crossfitvictoria.com/20110630/rest-day-112/ http://www.crossfitvictoria.com/20110630/rest-day-112/#comments Wed, 29 Jun 2011 18:00:13 +0000 Scott Waugh http://www.crossfitvictoria.com/?p=1704 Skill work on Snatch

Or…

Rest day WOD

Dianne

21-15-9

  • Deadlift 100/80kg
  • Handstand Pushups

Niki on the rings

]]> http://www.crossfitvictoria.com/20110630/rest-day-112/feed/ 1 Eva http://www.crossfitvictoria.com/20110629/eva-2/ http://www.crossfitvictoria.com/20110629/eva-2/#comments Tue, 28 Jun 2011 18:00:40 +0000 Scott Waugh http://www.crossfitvictoria.com/?p=1699 5 rounds for time:

  • Run 800m
  • 30 Kettlebell Swings 32kg
  • 30 Pullups

Level 0

  • Run 400m
  • 15 Kettlebell Swings 16/12
  • 15 Pullups – Jumping or band assisted

Level 1

  • Run 800m
  • 20 Kettlebell Swings 24/16
  • 20 Pullups

Level 2 + Rx’d

Belinda in her first class. Welcome!

]]> http://www.crossfitvictoria.com/20110629/eva-2/feed/ 6 Deadlift & Press http://www.crossfitvictoria.com/20110628/deadlift-press/ http://www.crossfitvictoria.com/20110628/deadlift-press/#comments Mon, 27 Jun 2011 18:00:45 +0000 Scott Waugh http://www.crossfitvictoria.com/?p=1694 Deadlift 3×5

Press 3×5

Then…

3 x Max L-Sits. Rest 2mins between efforts

Christian K squatting

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