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.

Compare: http://crossfitpenrith.blogspot.com/2009/07/penrith-gone-bad.html#comments
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6x400

Friday afternoon crew

6x400

Perform 6 x 400 sprints @ 1:2 work-rest

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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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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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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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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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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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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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Rest Day

Rest Day
Catch a missed WOD or simply enjoy the day...

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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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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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4 Rounds

4 Rounds

15 SDHP 40/30KG

15 Box Jumps

15 Pull-Ups

400m run

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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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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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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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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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CrossFit Penrith Intro

SMURF

J.C. & Coach Burgener

SMURF

800m Run

50 Pull-Ups

100 Push-Ups

150 Squats

800m Run

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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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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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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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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

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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Run Forest Run

Run 5km

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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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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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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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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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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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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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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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