30/4/2010

WOD #1

Max rounds in 3min of

5 Push-Press 55/40

5 C2B Pull-Ups

Rest 2min & repeat a total of 3 cycles

WOD #2 3rounds for time

Run 200m

30 Double Unders

20 KB Swings 24/16

10 Ring Dips

20 min limit

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29/4/2010

Strength 20 min limit
Power Clean/Squat Clean
You choose, Find your 1rm

WOD An Old Favourite
"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.

Compare http://crossfitpenrith.blogspot.com/search?q=the+chief

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28/4/2010

Skills

Muscle Up/Transition

HSPU/HS Holds

Double Unders

WOD 4Rounds

400m Run

15 KTE

12 Thruster 40/30

9 Box Jump

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Rest Day

The early days at the box

Strength

Deadlift

5,5,5,3

WOD

21-15-9

OHS 50/35

Ring Dips

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ANZAC DAY

Private Benjamin Ranaudo, killed in Afghanistan on July 18th by a IED. Ben trained with CFNQ before being deployed he was "B1" on the score board because he started training at CFNQ at the same time as another Ben. On this day of rememberance our prayers go out to his family, friends and girlfriend. As well as to the families of all those lost in war.

"B-1"
3 Rounds for time
400m Run
21 Kettlebell swings (24kg)
15 Knees to Elbows
9 Ring Dips

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"Luke"

Private Luke Worsley, was serving with Special Operations Task Group in Oruzgan Province in southern Afghanistan on Thursday, 23 November 2007 when he was killed by small arms fire while participating in a planned and deliberate attack by our forces against Taliban leaders.

5 Rounds
9 HSPU
15 Ring Dips
21 Thrusters 40kg
Run 200m

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Rest Day

AT CFP

WOD#1
3 Rounds
10 Push-Press 50/35
15 Power Clean
20 SDHP

WOD#2
Run 400m
21 KB Swing 24/16
15 OHS 50/35
9 T2B

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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 or 5 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/2009/08/penrith-gone-bad.html

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"McGhee"

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

McGhee

AMRAP 30min

5 Deadlift @ 125kg

13 Push-Ups

9 Box Jumps

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20/4/2010

CFP representing at CFGC

WOD #1 (20min limit)
21-15-9
Thruster 40/30
Ring Dips

WOD #2 (Start 35min after session begins)
3 Rounds
1 Full Gasser
10 KB Swings 32/24
20 Double Unders


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Rest Day

Strength (20min limit)
Push-Press
Find your 1rm

Conditioning 5rounds
5 Pull Ups
10 Push Ups
15 Box Jumps
20 KB Swings 24kg (16kg)
Compare http://crossfitpenrith.blogspot.com/2009/08/1282009.html#comments


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18/4/2010

Margaret

Run 2.4km

I was talking to Margaret after her regular Monday 6pm class last week, & she mentioned to me that she feels stronger & fitter now than she has ever been in her life. She thanks CrossFit for that. For Anyone who doesnt know Margaret, she is 78yrs young & more than once has outscored & outlifted training partners in AMRAP's we have paired her up with, some have been 50yrs her junior.

So I got to thinking (yes occasionally I do that) “Can the current you kick the past you’s ass?” 6 months, 5 years, 10 years…

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17/4/2010

WOD 26min
FIRST 8min
Run 800m
Complete as many Thrusters as possible 40/30kg
NEXT 7min
Run 800m
Complete as many KB Swings as possible 24/16kg
NEXT 6min
Complete as many SDHP as possible 40/30kg
LAST 5min
Run 800m
Complete as many Pull-Ups as possible

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16/4/2010

Strength 25min limit

Snatch/Power Snatch

5,5,5,5

WOD "Light D.T."

4 rounds for time

12 Deadlift 60/40

9 Hang power clean

6 Push jerk

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Rest Day

At CFP
Strength
For max rounds
2 x Overhead squat (starting weight is 30kg/20kg)
Rest 1 minute between rounds, add 10kg/5kg per round, continue until failure.

You may use racks to get into a better overhead squat.

**This is important**

Tempo: 2:2:2 (Down for 2, hold for 2, up for 2. Until 2 reps are completed.)

Skipping Rope Core Correction - 60 rotations internally all directions. 60 rotations externally.
All directions (in front, above, to the side etc)


WOD
4 rounds
1min of Box Jumps
1min of double push-up Burpees
Run 400m in under 3min
There is no rest period between exercises. When you return from your run you get to rest until the 3 minutes is up, then immediately start the next round. The faster you run the more rest you get.

(A double push-up burpee is, drop to ground like a regular burpee then perform 2push-ups before jumping up with a clap overhead)

Post total box jumps & double push-up burpees

14/4/2010

(Appologies for the grainy pic)

Bec making 40kg OHS look easy, welcome aboard Bec.

Strength

Back Squat

3,3,1,1

WOD Triplet from NorCal Qualifier

10min AMRAP

7 Thruster 50/35kg

12 KB Swing

7 Pull-Ups (C2B/C2B)

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13/4/2010

WOD AMRAP 20Min

20 Double Unders

15 Sit-Ups

10 Wall Balls

5 Push-Ups

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11/4/2010

Strength
Front Squat
3,3,2,1

WOD 4 Rounds
15 Push-Press 50/40kg
12 Box Jumps
9 KTE
400m run

Compare http://crossfitpenrith.blogspot.com/2009/11/10112009.html

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REST DAY

9/4/2010

WOD 1
Helen
400m run
21 KB Swings 24/16kg
12 Pull-Ups

WOD 2
On the minute every minute
1KB S wing 24/16kg + 1 Burpee
The second minute, perform
2KB Swings + 2 Burpee
& so on until unable to complete.

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8/04/2010

Shane Richards

5 rounds:

10 KB Walking Lunge Press - Single Arm (5 ea leg) 24/16

10 Strick Mixed Grip Pull Up C2B/Chin

10 Sumo Deadlift 80/60

10 Ring Pushup

Tempo 1:0:1:0

----------------------------

Skipping Rope Core/Shoulder Correction

7/4/2010

Lynne flying

Skills/Strength

Handstand/HSPU

Snatch Pulls

WOD AMRAP 15Min

3 Deadlift 130/100kg

5 HSPU

1/2 Gasser

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6/4/2010

Strength
Strict Press
2,2
Push Press
2,2,2

WOD 20min AMRAP
15 KTE
10 Ring Dips
5 Thrusters 50/40kg

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1/4/2010

Dave & Jordan

WOD 5 Rounds

20 Double Unders

7 Deadlift @ 1.5 x Bodyweight

7 Strict Pull Ups (C2b Male/Chin Female)

7 Ring Push Ups

20 Double Unders

Rest 3min between rounds

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