20 min as many rounds as possible:
5 thrusters,
7 hang power cleans,
10 sumo deadlift high pull,
Extra Classes:
Friday 1800-1900
Sunday 1800-1900
Email or text if you are training!!
“DUWAO”
This WOD is designed specificaly for Thai boxing. It is aimed at maximizing fat loss and development of lean muscle mass whilst giving the nesseccary metabolic conditioning. It will be a regular feature for those that are soon to be fighting!!! Get to love it! It is named after a legendary Thai boxer and my favourite Fighter “Duwao Kongdudom”.
5 x 3min Rounds:
1 min Wall Balls
1 min Pull Ups
1 min Burpees
Change the exercise after each minute. Total up the amount of reps done at the end of the five rounds. Get one minute rest in between rounds.
After we worked some overhead squats - Kara did really well and got her P.B!
Total reps for WOD:
John 225
Stu 292
Andy 280
Deb 246
Lisa 286
Jo 260
Kara 252
Senth 226
Ash 316
Nice work guys!
For time:
21-15-9
Turkish Get Ups,
Sott squat
With a 20kg barbell
Sunday WOD
Back Squat 3-3-3-3-3
This is totally awesome; Kstar is doing a daily mobility WOD. We have done some of his wods and everyone should check his videos out!
http://mobilitywod.blogspot.com/
Pain In The Park
The Workout in the Quarry will take place 1530hrs this Saturday 28/08/10. We had a great turn out last week and it was quite wet! Everyone needs to come tomorrow, no excuses!!
Meet by the suspension bridge, bring a full water bottle and get ready for fun!
(don’t think we will get this many attending)
Join our FaceBook group for more photos
2 Rounds:
3 minute max reps 24/20″ box jumps
30 sec rest
3 minute max reps Double unders
30 sec rest
3 minute max reps 40/20kg hang power snatch
30 sec rest
3 minute max reps burpees
30 sec rest
Jo 55/57,61/48,21/17,29/31
Amanda 46/51,70/70,24/24,32,38
Paul 55/50,71/70,20/18,41/36
Stu 57/48,102/108,27/25,48/41
Well done! Great outside wod!
CrossFit Endurance Strength and Condtioning WOD:
6 minutes of skipping, mixture of DUs, Cross Overs, running, backwards etc.
For time:
5 Deadlifts 50-60% 1RM
5 Ronds of Cindy
6 Deadlifts 50-60% 1RM
4 Ronds of Cindy
7 Deadlifts 50-60% 1RM
3 Ronds of Cindy
8 Deadlifts 50-60% 1RM
2 Ronds of Cindy
Kara 46kg: 13:04
Deb 46kg: 15:26
Verge 70kg: 11:27
Stu 70kg: 12:00
Andy 85kg: 12:06
Max C2 Power Output:
Verge: 620W
Deb: 408W
Kara: 495
Stu: 1383W
Andy: 1773W
5 Rounds for time:
50 Jump and touch (18 inches above reach height)
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
Stu 26:46
Andy 26:45
Kara 27:58
Jo 32:13
Senth 35:24
Ash 20:40
I realised why we got fast times comapred to main site w.o.d times - we were supposed to be 18″ above tiptoe height! Still a good times and good w.o.d though.
Times to follow tommorow…
For Time:
30-25-20-15-10
Burpees
Box Jumps
Toes To Bar
Senth: 27:38
Andy: 23:22
Gray: 34:10
Mark E: 19:00
Mark L: 20:19
Jo: 21:31
Join our Facebook group. Photos are upladed onto that after a WOD!
For Time:
Hill run,
10 Ground to overhead,
2 overhead walk laps
10 Kettlebell swings,
Hill run,
15 Ground to overhead,
4 overhead walk laps
15 Kettlebell swings,
Hill run,
20 Ground to overhead,
6 overhead walk laps
20 Kettlebell swings,
10 Hill run,
You choose the objects to lift. There’s a choice of medium bag, 1/8 telegraph poles and 40kg barbell.
Lisa: 20:26
Kara: 31:58
Stu: 23:36
Andy: 22:54
This Saturday we will be holding a Crossfit session in the Quarry!
Meet at 13:00 hours on the bridge next to Boathouse.
It will be fun and challenging - Everyone welcome!
