“Skills and Drills”
Perform the following exercises for best effort:
Max reps GHD Sit-up in 2 min.
Max reps Bar Muscle-up in 3 min.
Run 400m
Max reps Wall Climb in 2 min.
Row 500m
Perform the exercises in any order. Post results to comments.
Grace at 100kg in under 5 minutes!
“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
*Please Read*
The CrossFit Total is the sum of the best of three attempts at the Back Squat, Shoulder Press and Deadlift. Today is your chance to go for a new PB which will be used re-calculate new figures for the next cycle of 5-3-1. Following your warm-up, your three attempts at the each lift should consist of, firstly a lift that you absolutely know you can do. Secondly, a lift that you are pretty sure you can do and thirdly, if everything is feeling good – go for it! Having said that, don’t let greed get in the way of a good decision. Gaining strength is a journey that is measured in years not days, so if it doesn’t happen this time, there will be another chance down the track.
This session is always difficult to fit into an hour, so please think about your strategy before you come into train and be ready to work.
The CrossFit total as performed at the 2007 CrossFit Games
With a continuously running clock, perform one 10m shuttle run in the first minute, 2 in the second minute, 3 in the third etc. Use the remaining time in each minute to do as many double-unders as possible. Continue with this format until you can no longer complete the prescribed number of shuttles within the minute. Your score is the total number of double-unders.
“Fran”
21-15-9 reps for time of:
Thrusters 42.5kg (30kg)
Pull-ups
Post time to comments.
Check out our friend Drummond (CrossFit 42 South) doing Heavy Fran 15-12-9: 60kg Thrusters/20kg Pull-ups in an impressive 4:55.
See you at the gym.
Deadlift 1-1-1-1-1
then……
Five rounds for max reps:
45 Seconds Box Jump 30″ (24″)
Rest 15 Seconds
45 Seconds Toes to Bar
Rest 15 Seconds
Post load and total reps to comments.
Perform as many rounds as possible in 10 minutes of:
Max reps strict pull-ups
Run 200m
then…
Perform as many rounds as possible in 10 minutes of:
Max reps push-up
Run 200m
Post Pull-up and Push-up totals and grand total to comments.
Missed sub 5:00 by 2 Front Squats – Spewing!
On the 8th of December, CrossFit HQ will be posting the first official Australian Hero WOD. This workout will honor the loss of Australian Commando, Brett Wood MG, and will coincide with a fundraising effort with proceeds going towards the Commando Welfare Trust Fund. Of course you are under no obligation to donate any money, but any donations will be accepted gladly and will go directly to a great Australian cause.
Shoulder Press 1-1-1-1-1
then….
15-12-9 reps for time of:
Push Press 60kg (40kg)
GHD Sit-ups x 2
Double-unders x 3
Post load and time to comments.
Just in case I didn’t feel short – Chris, John Welbourn (10 year NFL veteran) and Benny (CrossFit Mornington Peninsula) at this years CrossFit Games.
Perform as many rounds as possible in 20 minutes of:
Run 400m
Rest (equal to the time of the previous run)
Post distance covered to comments.
I’m signing up for Rex Kwon Do – who’s in?
