TOP DOG GAMESCrossFit Penrith
Strength
Front Squat
6,6,4,4
WOD
5Rounds
100m run
9 Burpees
100m run
18 Wall Balls
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Wednesday, November 11, 2009
Tuesday, November 10, 2009
10/11/2009
V on the podium. Well done V, your an inspiration.Strength
Power Snatch
5,5,5
WOD
4 Rounds
15 Push-Press 50/40kg
12 Box Jumps
9 KTE or HSPU for Newy competitors
400m run
Monday, November 9, 2009
9/11/2009
Representing CFP @ NewcastleStrength
Deadlift
3,3,3,3
Athletes that competed at Newcastle, Perform Bergener warmup with PVC & work on OHS with PVC. Take your time with these guys. Use the movements as an active stretch "DO NOT ADD WEIGHT"
WOD AMRAP 20 (Newcastle AMRAP 15)
12 KB Swings 24/16kg
6 Push-Ups
3 Burpee Pull-Ups
100m run
(Newcastle athletes sub Air squats for Swings, do ring pushups & regular burpees "no pullup")
On the run, rotate butt kicks, knee highs & laterals. Do not sprint..
Sunday, November 8, 2009
4 X 400m
Charles, just another 62-year-old firebreather at Lynnwood CrossFit
WOD
Run 4 X 400m (rest 1min 30sec between intervals)
Rituals?
Some people put a certain shoe on first. Fighters have been known to wear particular underpants, some footballers wont step on the lines of the football field whilst running out...
Do you have any rituals/superstitions when competing or performing a WOD??
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Saturday, November 7, 2009
Friday, November 6, 2009
6/11/2009
J.C. & COACHPower Clean
5,5,5,3,
5Min Recovery
20min AMRAP 30/25kg
5Thrusters
7 Hang Power Clean
10 SDHP
100m Sprint
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Thursday, November 5, 2009
Fight Gone Bad
w
Skills 20minSkipping/Double Unders
"Thoroughly warm up all movements in fight gone bad"
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
(1) Wall Ball (reps)
(2) SDHP 30kg (reps)
(3) Box Jump (reps)
(4) Push-Press (reps)
(5) Row (calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
(1) Wall Ball (reps)
(2) SDHP 30kg (reps)
(3) Box Jump (reps)
(4) Push-Press (reps)
(5) Row (calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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