5, four minute rounds of:
Run 400m
Kettlebell swings (max reps) 24kg (16kg)
In this workout your total number of kettlebell swings is your score. There is a 1 minute rest between rounds.
Post number of Kettlebell swings to comments.
Happy Birthday to Lance Ashton!
3 rounds for time of:
Clean & Jerk 60kg (40kg), 10 reps
10 Burpees
Post time to comments.
100 Ring Dips for time.
Every time you dismount the rings, perform 25 squats.
Post time to comments.
Thanks to Jeff and the CrossFit Northside crew for hosting a great competition over the weekend. Coastal CrossFit had a great turnout of competitors and spectators. Congratulations to Sam Wood for taking out the spirit of the Games award and also to Drummond, Chantal and Chris for qualifying for the Final.
3 rounds for time of:
21 Sumo Deadlift High-Pull 40kg (30kg)
15 Thrusters 40kg (30kg)
50 Double Unders
Post time to comments.
Good luck to all our athletes competing in the Bayside Challenge today!
5 rounds for time of:
Run 400m
30 GHD Sit-ups
15 Deadlifts, 110kg (80kg)
Post time to comments.
Well done to Kym for his fundraising effort for the Worlds Greatest Shave. His mission was to perform max. reps of Burpees in 10 minutes and managed to squeeze out 82 after completing the morning WOD. Great Work.
Snatch
1-1-1-1-1-1-1
Post max load to comments.
50-40-30-20-10 rep rounds for time of:
Double-unders
Sit-ups
Post time to comments.
Compare to – http://www.coastalcrossfit.com.au/archives/wod-annie-2/
3 rounds for time of:
Run 400m
21, Kettlebell Swings @ 24kg (16kg)
12, Pull-ups
Post time to comments.
Compare to – http://www.coastalcrossfit.com.au/archives/wod-helen-3/
Perform an inverted ladder of:
Handstand Push-ups
Pull-ups
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Start with 10 Handstand Push-ups and 1 Pull-up and move through the ladder until you are at 1 Handstand Push-up and 10 Pull-ups.
Post time to comments.
Rest, eat well and get ready for another great week of training.
