Friday, July 31, 2009

ELIZABETH

ELIZABETH
21-15-9 reps for time
Clean 60kg/40kg
Ring Dips

Must pick bar up from the deck on every rep for the clean.
Shoulder must go lower than elbow on dips & full xtn

Post time to comments

Thursday, July 30, 2009

Into the Swing!!


Practice Squat cleans, Overhead squat, Snatch. Spend time on all or work on one for 25min. Newcomers work on 50% load & experienced feel free to play with load. Check with Coaches to see where your at..
THEN
10 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
9 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
8 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
All the way down to....
1 kettlebell swing, 24kg/16kg
30m Walking lunge, 15kg/10kg plate overhead
100m sprint
Post times to comments

Wednesday, July 29, 2009

29/7/2009

Back Squat
Spend 25-30min on performing 6 sets of 5rm
Then

1 x KB Swing & 1 x Burpee the first minute...
2 x KB Swing & 2 x Burpee the second minute...
3 x KB Swing & 3 x Burpee the third minute...
Continue until you cannot complete the work within one minute...
Then reduce the work by 5 reps on each exercise, and continue for an additional 5 minutes:

Post total number of rounds able to complete

Tuesday, July 28, 2009

FRAN


21-15-9 reps for time
Thrusters 40kg/30kg
Pull-Ups
Here we are into week 2 of our benchmarks & finally get to hook up with Fran... For some of you it will be the first time & others will get the chance for another date with this beauty. Enjoy :-)
Post time to comments

Monday, July 27, 2009

Triplets

Freddy & Shane
Triplets
Perform one round of Barbara, one round of Dianne & one round of Eva
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
21 reps of
Deadlift 1ookg/80kg
Handstand push-ups
Run 800 meters
KB swing, 30 reps @ 32kg/24kg
30 pullups
Post time to comments

Sunday, July 26, 2009

6 X 400



Run 6 X 400m sprints
Rest same amount of time that it takes to perform 400m run

Post time to comments

Saturday, July 25, 2009

25/7/2009

Five rounds for time
20 Thrusters 40kg (30kg)
15 Push-Ups
10 Pull ups
5 Burpees
Run 400m
Compare to http://crossfitpenrith.blogspot.com/2009/06/13609.html
Post time to comments

Friday, July 24, 2009

Thursday, July 23, 2009

Rest Day

Overhead squats 5,5,5,5,5
Push-Jerk 3,3,3,3
Then
4 Rounds
9 Push-Press 60kg/40kg
15 KTE (Knees to elbows)
21 Box Jumps
200m run

Post time/loads to comments

Wednesday, July 22, 2009

22/7/2009

Deadlift
5,5,5,3,2
Then
10,9,8,7,6,5..........1
Squat Clean 40kg/30kg
Ring Dips
Compare 10,9,8,7,6,5..........1 to http://crossfitpenrith.blogspot.com/2009/06/hang-in-there.html#comments

Post loads/Time to comments

Tuesday, July 21, 2009

HELEN

Spend 25min on any Gymnastic movements

3 Rounds for Time
400m run
21 KB Swings 24kg/16kg
12 Pull-Ups

Compare times http://crossfitpenrith.blogspot.com/search?q=helen

Post time to comments

Monday, July 20, 2009

20/7/2009


Thanks to CFNQ for WOD
Spend 25min working loads/skills on all lifts

Five rounds for time of:
15 Reps, Deadlift 60/45kg
12 reps,Hang power clean 60/45
9 Reps, Front Squat 60/45kg
6 reps,Push Jerk 60/45kg

Post to comments

Saturday, July 18, 2009

Friday, July 17, 2009

Lighter, Faster

Power Clean
5,5,5,3,3
5Min Recovery
20min AMRAP 30kg/25kg
5 Thrusters
7 Hang Power Clean
10 SDHP
100m Sprint
Post loads/rounds to comments

Note; The run leg is only 100m (just past speedbump & back) so SPRINT!!!

Thursday, July 16, 2009

Penrith Gone Bad!!


Penrith 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 for 3 rounds.
1) SDHP 30KG
2) Box Jumps
3) Push-Ups
4)Push-Press
5) Burpees
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 performed.
Post scores to comments

Wednesday, July 15, 2009

AMRAP

Work on any 2 Gymnastic movements for 20min
THEN
AMRAP 20min
200m run
10 Burpees
200m run
10 Push-Jerk 60kg/40kg
Post rounds to comments

Tuesday, July 14, 2009

14/7/2009

Crossfit games winners
1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition. Special mention to Australasian qualifiers, Steve Willis 4th, Chris Hogan 31st, Tamaryn Venter 38th, Nadine Burns 41st...
21-18-15-12-9-6-3 rep rounds of:
Front Squat (bodyweight)
Sit-Ups
Post time to comments

Monday, July 13, 2009

13/7/2009

Deadlift
5,5,5,5,5
3 rounds for time:
run 400 meters
21 Sumo Deadlift High Pulls 40kg/30kg
21 Kettle Bell Swings 24kg/16kg

Post loads & time to comments

Saturday, July 11, 2009

11/7/2009

2009 Games Set-Up

5 Rounds for Time
20 Box Jumps
10 Push-Ups
5 Burpee-Pullups
400m run

Post time to comments

Friday, July 10, 2009

Its FRIDAY!!!!

Clean & Jerk
4 rounds of 4rm
(Note; warm up thoroughly. If you have never Cleaned before choose either the Clean or the Push-Jerk only) Consult with Coach

21-15-9 reps
Clean & Jerk 3/4 BW
Double KB Front squat
Burpees

Post time/loads to comments

Thursday, July 9, 2009

9/7/2009

Push-Press
5 sets of 5rm
10,run,9,run,8,run,7,run...........l,run
Thrusters 40kg/30kg
Ring dips
Run 200m
Post times/loads to comments

Wednesday, July 8, 2009

REST DAY

FOR THOSE ATTENDING CROSSFIT PENRITH
SKILLS/STRENGTH FOR 25min
Choose between DEADLIFT, POWER CLEAN & FRONT SQUAT (depending on your experience) If new, work skills ONLY.. Otherwise feel free to play with resistance. Check with Coach.
Then
4 Rounds for Time
21 KB Swings 24kg/16kg
12 Pull-Ups
9 Push-Ups
400m Run
Post time to comments

Tuesday, July 7, 2009

7 Rounds

CFP CREW @ NORWEST GAMES
PLEASE NOTE; BOX WILL BE CLOSED THIS THURSDAY AFTERNOON/EVENING 9/7/09 "NO 7PM CLASS"
WOD courtesy of CF Brisbane
Pick 2 Gymnastic movements & work skills for 20min
Then
7 rounds for time:-
10 SDHP 50kg (35kg)
10 Push Press 50kg (35kg)
Post Time to Comments

Monday, July 6, 2009

Skills + 3 Rounds

Work on any skill for 25min
THEN
3Rounds for Time
9 HSPU (Handstand Push-Ups)
15 OHS (Overhead Squats)
21 Box Jumps
600m Run
Post Time to comments

Sunday, July 5, 2009

NorWest Games

Workout 1
1 round for time
80m tyre flip
500m row
400m farmers run/carry 2x's 24kg or 2x's 16kg

intermission

Workout 2
3 rounds for time
21 wall ball
15 Chest to bar pull ups
9 burpees

Post times/thoughts to comments

Saturday, July 4, 2009

Friday, July 3, 2009

Rest Day

For those coming to CrossFit Penrith
SKILLS
PRACTICE 2 OLYMPIC MOVEMENTS & 1 GYMNASTIC MOVEMENT OR 2 GYMNASTIC & 1 OLYMPIC (YOUR CHOICE) FOR 20 MINUTES....
WOD
Lunge to speedbump & sprint back
21 Shoulder to Overhead 40kg/30kg (choose any lift to go overhead eg; push press/push jerk)
21 Sit Ups
Lunge to speedbump & sprint back
18 Shoulder to Overhead
18 Sit Ups
Lunge to speedbump & sprint back
15 Shoulder to Overhead
15 Sit Ups
Lunge to speedbump & sprint back
12 Shoulder to Overhead
12 Sit Ups
Lunge to speedbump & sprint back
9 Shoulder to Overhead
9 Sit Ups
Lunge to speedbump & sprint back
6 Shoulder to Overhead
6 Sit Ups
Post time to comments

Thursday, July 2, 2009

5 Rounds for time

Deadlift
5,5,5,3,3
5 Rounds for Time
15 SDHP 40KG/30KG
15 Swings 24kg/16kg
15 Pull Ups
200m Run
Post time to comments

Wednesday, July 1, 2009

21-15-9

Practice Overhead squats or find 3rm for 15min
400m Run
3rounds of
21 Double KB front squats 24kg/16kg
15 Ring Dips
9 Burpees
400m Run
Post time to comments