Monday, August 31, 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.

Sunday, August 30, 2009

6x400

Friday afternoon crew
6x400
Perform 6 x 400 sprints @ 1:2 work-rest
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Saturday, August 29, 2009

No Rest For The Wicked!



Run 800m
25 Thrusters 40/30kg
Run 600m
25 Pull-Ups
Run 400m
25 Push-Press 40/30kg
Run 200m
25 Sit-Ups

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Friday, August 28, 2009

AMRAP 20MIN


Strength
Power Cleans
8,8,6,4,2
AMRAP 20 min
40/30kg Ground to overhead anyhow 5 reps
Burpee 10 reps
KTE 15 reps
200m run
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Thursday, August 27, 2009

Rest Day

For those coming in to CrossFit Penrith
Strength
Front Squat
5-5-5-3 reps
Then
Back Squat
20 reps

WOD
3 Rounds
21 Deadlift @ 50% Body Weight
15 Box Jumps
9 Strict Press @ 50% Body Weight

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Wednesday, August 26, 2009

Wicked Wednesday

Work gymnastic movements for 20min
THEN

21 Double KB Front squat
21 Ring Dips
400m run
15 Double KB Front squat
15 Ring Dips
400m run
9 Double KB Front squat
9 Ring Dips
400m run

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Tuesday, August 25, 2009

10X10


Strength
Deadlift
5,5,3,3,2
Then
1x15
WOD (10X10)
10 rounds
10KB Swings 24/16kg
10 SDHP 40/30kg
10 Push-Ups
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Monday, August 24, 2009

BADGER


In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Spend 10min working on OHS & or ring work. Then warm up thoroughly with 3sets of 10 for each movement in WOD.
BADGER
Complete three rounds for time of:
40kg Squat clean,30 reps
30 Pull-ups
Run 800 meters
"Note; there is only one requested weight for squat cleans = 40kg"
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Sunday, August 23, 2009

Saturday, August 22, 2009

BJ Penn

AMRAP 30min

Warm up
Overhead squats with PVC 5min
Tabatha squats
3sets of each movement in WOD

AMRAP 30min
5 Chin-Ups
10 KB Swings 24/16kg
15 Deadlift @ 50% Bodyweight

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Friday, August 21, 2009

Grindy


Work on muscle up transition from box & False grip pulls for 10min
Then Double Unders for 5min
THEN
WARM UP
Run 400m
25 air squats
20 KB swings
3 min skipping
Grindy
10 Clean and Jerks
5 Rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy
10 Clean and Jerks
Rxd weight=Men use 60kg, Women use 40kg (Grace weight)
One round of Cindy is: 5 pull-ups, 10 push-ups, 15 squats.
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Thursday, August 20, 2009

4 Rounds


4 Rounds
15 SDHP 40/30KG
15 Box Jumps
15 Pull-Ups
400m run
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Wednesday, August 19, 2009

19/8/2009

Strict Press 2,2,2,2
Push Press 3,3,3
Push Jerk 5,5,5

3 Rounds of 9,15,21 reps
9Ring Dips
15Burpees
21Kettlebell Swings

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Tuesday, August 18, 2009

Run CINDY RUN!!!

Deadlift
5,5,3,2
Overhead squat "3x6-8rm"

AMRAP IN 20MIN
5 Pull-Ups
10 Push-Ups
15 Thrusters 40kg/30kg
200m Run

Compare http://crossfitpenrith.blogspot.com/2009/07/run-cindy-run.html

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Monday, August 17, 2009

Linda's Cousin


J.C. & Queen V
Work 20min skills on Gymnastic or timing with O lifts
Then
Linda's Cousin
"One bar of death"
Run 200m 10-9-8-7-6-5-4-3-2-1 Run 200m
Complete 100m sprint between sets

Deadlift
Squat Clean
Push-Jerk
Barbell Rx = 50% of Bodyweight.
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Sunday, August 16, 2009

Rest Day


Never Quit Open Day Workout

WOD1
1 Round
500m row
20 Burpees
10 Push/ Press/ Jerk 50/25kg

WOD2
3 Rounds
10 Deadlift 80/40
10 KBell Swing 24/16
10 Pullups

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Friday, August 14, 2009

Chelsea

Deadlift
5,5,3,2
THEN
CHELSEA
Each minute on the minute for 30min
5 Pull-Ups
10 Push-Ups
15 Squats

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Thursday, August 13, 2009

13/8/2009


Squat Clean skills or 5,5,5,5,3 rm
THEN
5Rounds for time
9KTE
15Thrusters 40/30kg
21 KB Swings
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Wednesday, August 12, 2009

Muscle Up

12/8/2009


Strict Press 3,3,3
Push Press 3,3,3
Push Jerk 3,3,3, Reps
5min Rest
5 Rounds
5 Pull Ups
10 Push Ups
15 Box Jumps
20 KB Swings 24kg (16kg)
Compare to 25th-june
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Tuesday, August 11, 2009

Rest Day

Jem hanging out at CFP
For those coming in to CrossFit Penrith
Hang Power Clean
Skills or 7,7,7,5,5,5,3 rm
NANCY
5 Rounds for Time
400m run
Overhead Squat 40kg/30kg

Monday, August 10, 2009

Can you Feel It??

Gymnastic skills for 20min
Then
4 Rounds for time
5 Thrusters
10 Front Squats
15 Back Squats
20 Alternating Lunges
25 Ring Dips
Aim, is to not let the barbell rest between exercises. Rxd weight is 50% bodyweight

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Friday, August 7, 2009

Tabatha That!!!


Push Press
5,5,5,3,3,2
Then
8 Rounds 20sec on 10sec off
Squats
Sit-Ups
Thrusters 30kg/20kg
Push-Ups
Rest One Minute between exercises
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Thursday, August 6, 2009

Rest Day

Chris Speiler & JC
REST DAY
For those coming into CrossFit Penrith
Deadlift
Find your 10rm for 5 sets then 5rm for 3 sets.
This should take 30min so take time working form & finding your true RM for prescribed reps.
AMRAP IN 20MIN
200m run
5 SDHP 40kg/30kg
10 Box Jumps
15 Pull-Ups
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Wednesday, August 5, 2009

Bugger!

Spend 20min on any Gymnastic movements.

For Time
20 Burpees

21-15-9
Front Squat 60kg/40kg
Push-Ups

20 Burpees

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Tuesday, August 4, 2009

GRACE



Spend 30min working on Power Clean, Squat Clean, Push-Press, & Push-Jerk.

GRACE
30 C&J for time @ 60kg/40kg

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Monday, August 3, 2009

B1


Private Benjamin Ranaudo, was killed in Afghanistan by a IED. He was just 22. Ben trained at CFNQ before being deployed.
Deadlift
5,5,3,2,1
B1
Private Benjamin Ranaudo
Three rounds for time of
Run 400m
21 KB Swing, 24kg
15 Knees to Elbows
9 Ring Dips
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Sunday, August 2, 2009

Rest Day


San Francisco CrossFit is basically a parking lot, a canopy and two shipping containers. It’s also San Francisco’s best fitness facility, according to readers of SF Weekly. Mike Warkentin explains why.
Behold the modern fitness center.
Its selectorized machines gleam under spotlights. Someone triumphantly breaks the 150-pound mark on the torso-rotation machine as another person gives the hip flexors a proper thrashing during a set of biceps curls. A spin class begins in an air-conditioned studio where Top 40 hits are pumped out of an expensive stereo.
All that’s missing is a plaque from SF Weekly proclaiming the facility San Francisco’s Best Fitness Gym. That plaque, however, will not be forthcoming.
The title actually belongs to San Francisco CrossFit, which was awarded the accolade on May 20, 2009, as part of the readers’ poll portion of SF Weekly’s Best of 2009.
“If they had a category for best place to train under a canopy in a parking lot, we would have definitely taken that title, too,” jokes SFCF founder Kelly Starrett.
Canopy or no canopy, the fact remains that the rugged CrossFit affiliate managed to beat out a host of high-tech fitness. At CFSF, the equipment isn’t pretty. In fact, some of it looks positively post-apocalyptic—but it works.
“This experiment has been replicated a thousand times across the United States and across the world, and I think we showed that you don’t need a fancy gym. You need the quality core equipment and programming that is CrossFit. You may not even have walls, and yet this is good place to train in the city.”


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Saturday, August 1, 2009

Countdown


400m run
10-9-8-7-6-5-4-3-2-1 reps, with a 200m run between sets..
Thrusters 40kg (30kg)
SDHP 40kg (30kg)
Pull-ups
Finish with a 400m run...
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