CrossFit Unreal

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Max Handstand, Max Squat Hold

How much clearer could I have made yesterdays instructions! haha ok here's one you guys cant muff up.

Isometrics:

Max Handstand, Max Half push-up hold, Max squat hold: 3 rounds rest as needed between rounds, but move from each execrise straight after the other!

Half push-up is 1cm chest off the deck

Squat hold is 1cm between parallel, any deviation from these position constitutes set over.

Post times to comments

Lunge X-overs / Push-ups

Well done on yesterdays Wod's, you have inspired me to keep em coming ;-)

Conditioning:

2 attempts @ max scoop hold, Rest as needed between attempts.

For scoop position to count shoulders have to be fully cleared of the ground, knees must be locked, and feet clear of the floor, any deviation from this position counts as set over, be strict!!

Metcon:

21-18-15-12-9-6-3 Reps of

Lunge X-over Jumps/Or Alternating lunges, Push-ups.

Alternating lunges count as 1left + 1 right = 1 rep.

Post max sccop holds + metcon time to comments

Run, Burpees, Sit-ups

HOLIDAY PROGRAM

Conditioning:

Handstand Accum 3mins

Metcon:

3 rounds of: Run 400m, 25 Burpees, 25 Sit-ups:

Post Time to comments

Rest Day

Last Rest Day, tomorrow its holiday program 1st day!

Rest Day

Rest Day

Merry XMas All :-)

Merry Xmas WOD

In teams of 2: one girl and one guy complete the following for time:

50 Deadlifts @ Body weight

100 Pull-ups

150 MB partner sit-ups (7kg)

200 Burpees

300 Kettle Bell swings (24/16kg)

400 ft Bear Walking

500 Jump Revolutions of a skipping rope

800m Run

2000m Row

Rules: Only 1 partner can be working at a time, reps can be divided up between the partners any way, both partners reps contribute to the total.

 

Here Caitlin try this one ;-) View this photo

Plymoetrics: Fight Gone Bad

Power:

Intro to Plyometric training

Metcon:

"Fight Gone Bad"

3 rounds of 1min rotations of: Row, Wall Ball Shots (9kg/7kg 12ft), Clean High Pull, Push Press, Box Jumps 60cm

Score each rep as 1 point except the rower where 1 calorie = 1 point, rest for 1 minute between rounds.

Kristar from Sweden enjoys a little FGB on his holiday in OZ

Front Squat: Pull-ups, TTB.

Conditioning:

P-bar swings x 30

Mushroom circles x 30

Front support Mat Walks x 4

Strength:

Front Squat 2-2-2-2-2

Metcon:

21 - 15 - 9 -  Reps of Pull-ups, Toes to Bar

in between

18 - 12 - 6 Reps of Ring Rows, Knees to elbows

KB Clean & Press: Ring Dips / OH travelling lunges

Conditioning:

2 mins & 30 sec accum Handstand

2 x 50 Scoop rocks

10 x balance walks

Strength:

Kettle Bell Clean and Press 5-5-5-5-5

Metcon:

21-15-9 Ring dips, 100 ft travelling lunges (25/15kg overhead)

Welcome Imtiaz from CF New Zealand hanging with the morning crew.