AMRAP

Pick 2 Gymnastic movements eg, Pullups & Ring dips + 1 Olympic lift & work on skills for 20min
Then perform

As many rounds as possible in 20 minutes of:-

400m run

30 Kettlebell Swings 24kg (16kg)

15 Box jumps

Post rounds to comments

C&J Meets the CHIEF

Hoody's & T Shirts now ready to order

C&J 5,5,5,5,3

Find your 5 & 3 rep max for perscribed rep range.

The CHIEF

Max rounds in 3 minutes of: 3 Power cleans, 60/40kg

6 Push-ups

9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

Thanks CFNQ for WOD

Post loads & rounds completed for each of the 5 cycles.

REST DAY

Catch up on a missed WOD or simply enjoy your Sunday...

I thought id put together something about those funny Acronyms & abbreviations we use.
WOD:Workout of the Day.
SDHP:Sumo Deadlift Highpull
Rxd:As Requested, as written.
WOD done without any adjustments
OHS:Overhead Squat
KB:Kettlebell
AMRAP:As many Rounds as possible
These are some of the main ones we use, but for a complete list "Right click" & open the link in a new window to the FAQ section of the main site. http://www.crossfit.com/cf-info/faq.html#General11

4 ROUNDS

Four Rounds

15 SDHP,

15 Push Press,

15 Thrusters40kg

Run 400m

Post time to comments

Skinny Linda

SKINNY LINDA
Deadlift 1 1/2 x Bodyweight
Clean 3/4 x Bodyweight
For reps of 10,9,8,7,6,5,4,3,2,1

Post time to comments

25th June

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)

Post loads & Time to comments

Rest Day

Rest Day

For those coming in to CrossFit Penrith

Pick 2 Olympic lifts & 1 Gymnastic movement eg; Rings, pullups etc & work on skills for 20min
THEN PERFORM

One the minute:
Complete 5 burpees and perform max rep 60kg thrusters on the minute.

The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
FROM CROSSFIT FOOTBALL
Post the total number of minutes it took to reach 100 thrusters.

Front Squat

Front Squat

5,5,5,3,3,2

5min recovery

5 Rounds

100m run

9 Burpees

100m run

9 KB Swings 24kg/16kg



Post loads & comments to

Hang In There

Hang Clean

Find your repetition max for reqd figures below

5,5,5,3,3

5min rest

10,9,8,7,6,5..........1

Squat Clean 40kg/30kg

Ring Dips

Post loads & Time to comments

OPEN DAY

21-15-9 Reps

Thrusters 40kg (30kg)

KB Swing 24kg (16kg)

Pull-Ups

Run 400m

(Will sub burpees for run if raining)

Post time to comments

AMRAP in 20min

100m run

5 Chin-Ups

5 Squat Clean & Jerk 50kg/40kg

10 KB Swings 24kg/16kg

Post rounds to comments

REST DAY

This Sunday we have our official opening of our new box. We have a WOD at 12pm followed by a BBQ lunch, Then the much awaited screening of Every Second Counts. All FREE of charge. Come out & say hi....
Post time to comments

Fran

"Fran"

21-15-9 reps for time:-

Thrusters 40kg (30kg)

Pullups

This Sunday we have our official opening of our new box. We have a WOD at 12pm followed by a BBQ lunch, Then the much awaited screening of Every Second Counts. All FREE of charge. Come out & say hi....

Post time to comments

EL DIABLO

6 Rounds (40kg/30kg Use same weight for all lifts)

600m run

6 Squat Clean

6 Deadlift

6 Burpee

6 Thruster

6 Push-Press

6 Bodyweight Squat

Post time to comments

Dead Right!!

Deadlift
5,5,3,3,3,2
5min rest
3 Rounds
21 Deadlifts @ 75% Bodyweight (That is 75% of whatever you weigh)
15 KB Swings 24kg (16kg)
9 Ring Dips

Post Loads & time to comments

Push Press

Push Press
5,5,3,3,3
5min rest
5 Rounds
5 Push Press 60kg (40kg)
10 Burpees

Post loads & times to comments

Rest Day

Rest up everyone, the theme for next week is STRENGTH... Rest easy girls, results from a recent survey scored that STRONG girls were far more attractive than weaker girls. Dont be afraid to get strong.

Post to comments

13/6/09

Five rounds for time

20 Thrusters 40kg (30kg)
15 Push-Ups
10 Pull ups
5 Burpees
Run 400m

Post time to comments

AMRAP 20min

Complete as many rounds as possible in 20 minutes of:
50kg (35kg) Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments

Didly Squat

Back Squat 5,5,3,3,3
Rest
3Rounds
Max reps of 3/4 Bodyweight Squats (That is 3/4 of what you weigh on your back)
Followed by Max reps of Push-ups
Record reps performed for both movements

Post to comments

Rest Day

Practice a skill or catch up on a missed WOD

9 June 09

5 Rounds

21 KB Swings 24kg/16kg

15 Pull-Ups

9 Dead lift @ Bodyweight

3 Burpees

Post time to comments

Nancy

5 rounds for time:
400m Run
15 Overhead Squats @ 43kg/34kg
Post time to comments.

4 Rounds for Time

Thanks to CrossFit Brisbane for WOD

4 rounds for time:-
60kg (40kg) Push Press,12 reps
400m run

Post time to comments

Oh Yeah!!!

Friday morning crew.

Happy Birthday Jody

5 Rounds for time

21 Kettlebell Swings 24kg/16kg

15 Box Jumps

9 SDHP 40kg/30kg

400m Run

Post time to comments

OPERATION: CLIFF HANGER

Thanks to CrossFit NorWest for WOD

Situation:
Three days ago a group of 4 climbers began a week long camping,climbing and cannoyning trip in the Blue Mountains. While climbing yesterday on a multi-pitch wall, a rock slide stranded two of the climbers midway up the wall at about 50 meters and swept another off the rock entirely. The fourth climber ran to get help.
When the rock slide occurred, the climber that fell was able to slow herself down enough to minimize the impact and scrambled to an overhang at the base of the climb where she should have been shielded from the mountain of falling rocks that has her trapped.
Objective:
Drive to the trail head and hike in to the location where the climbers are stranded. Uncover the climber under the rocks and then ascend to the stranded climbers on the rock wall. Set a strong anchor point and assist climbers in repelling to safety.
Provide medical treatment as needed.
Timeline:
An aggressive weather front is rapidly moving in, preceded by a lightning storm. Obviously, it is important to work quickly. The best guess for the when the storm front will hit the area is 2 hours from now, and the drive to the trail head will take approximately 1 hour and 15 minutes.
FMP WORKOUT
I - Run the Trail
Run 2km
II - Uncover Trapped Climber
5 Rounds of:
21 Deadlifts
15 Hang Squat Cleans
9 Push Press
*Light = 30kg / Medium = 40kg / Heavy = 60kg
Use the same weight for all lifts
III - Rescue Stranded Climbers
5 rounds of CINDY
5 pull ups
10 push ups
15 squats
IV - Carry Injured to Ambulance
Carry 20kg (anything will do) 2km.
Timeline:
The imminent storm front is expected to be hitting the area in 45 minutes from the time of arrival at the trail head. It is therefore important to have the stranded climbers off the face of the rock and be moving back to safety by then.
Begin clock at the beginning of Phase I. Success is beginning phase IV before 45min and getting climbers to ambulance in under 1hr 15min.

Rest Day

Taking Shape...

Catch up on a missed workout, or enjoy the rest..

Kelly

"Kelly"
Five rounds for time of:

Run 400 meters

30 Box jump,24 inch box

30 Wall ball shots, 20 pound ball

Post time to comments.

Got Strength?

Every Second Counts! Penrith premier "Coming Soon"

Deadlift 3,3,3

3 Rounds

21 Deadlifts

15 Hang Squat Clean

9 Push Press

*Light=30kg/Medeum=40kg/Heavy=60kg

Post Loads & time to comments

Four Rounds For Time

Four rounds for time of:

Run 400 meters

50 Squats

Post time to comments.