Thurs/Fri/Sat session
Thursday “Griff” Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Friday 150 Burpees for time Saturday 5 Rds for time 400m Run 50 Squats Share on Facebook
Read MoreWOD Wednesday 16/5/12
Cindy 20 min AMRAP 5 Pull Ups 10 Push Ups 15 Squats We have 20 people of the Blue Army heading down to The Gong to cheer our team on at the regional’s this weekend. If you can’t get down and would like to wish them luck this is your chance. CrossFit SC in da house Share on Facebook
Read MoreWOD Tuesday 15/5/12
7 min AMRAP 7 HSPU 7 T2B 7 KB Swings 32/24 then rest 5 mins 7 Min AMRAP 10 Wall Ball 10 Box Jumps 30/24 10 DB Cleans 20/15 Share on Facebook
Read MoreWOD Monday
10 mins to find best 3rm Front Squat On the in for 10 min perform 1 HPS (increase weight each min) New House WOD “Big Rig” Must come in to find out what it is How CrossFit has changed in the past few years. This is the first ever Aust/NZ regional’s held at CFX in ’09′ Share on...
Read MoreWOD Friday 11/5/12
Deadlifts 5-5-5-5-5 Tabata Deadlift 100/70kg Burpees Working at 8 rounds each, rotate from 1 to the other with a 20 sec on and 10 sec rest. Score is total reps Share on Facebook
Read MoreCrossfit Journal
