Saturday 28th April 2012
Apr 27th
Guys you can blame Maria for todays WOD.
Quote- “Pete you HAVE to make tomorrows wod REALLY hard…its got to be a team workout…and REALLY Hard!!
O.K Maria your wish is granted and it is named in your honour!
“Maria’s Moment of Movement Madness”
AKA- “The 4 M’s”
In teams of 4- TOTAL REPS, NOT INDIVIDUAL…But you all do 1/4 of each movement.
For time…
100 Snatch
200 Sit Ups (Janda)
400 Double Unders
800 Squats
1600m Run
800 Medicine Ball Toss (Drop Ball=15 Burpies)
400 Squats
200 Double Unders
100 Thrusters
ENJOY.
Friday 28th April 2012
Apr 27th
All Classes.
Strength:
Ring Dips 3 sets to failure.
Push-Ups 3 sets to failure.
Metcon:
7 Rounds for time-
7 Thrusters @50/30kg
7 Burpies
7 Pull-Ups
Thursday 27th April 2012
Apr 26th
Strength:
Turkish Get-Ups 5×5
Metcon:
4 rds for time-
200m Sprint
15 Snatch @40/30kg
15 Box Jumps
Finisher:
Farmers Walk
Wednesday April 25th – Anzac Day
Apr 25th
Metcon
“Slouch”
7 Rounds for time
5 Cleans @ 70/40Kg
10 Deadlifts @ 70/40Kg
15 Pullups
20 Burpies
You will split into two teams and face off with 1 member from the opposing team (I will pair you up), you will do your entire workout facing this person. The team with the lowest cumulative time wins.
Tuesday 24th April 2012
Apr 23rd
Technique:
Rope Climbing (15-20 minutes)
Strength:
Overhead Squats 6×2 reps (work sets)
Metcon:
Amrap in 12 minutes-
10 Toes to Bar
10 Burpies (PROPER Burpies!!!) NOT the Sh#t version…
100m Sprint
Anzac Day Schedule
Apr 23rd
Just a quick reminder that normal class times will not be running on Anzac Day. There will be ONE CrossFit WOD Scheduled for 10am.
Monday 23rd April 2012
Apr 22nd
All Classes:
Strength:
Handstand Push-Ups 5 sets to failure
Metcon:
“BADGER”
3 rds for time-
30 Full Cleans @43/30kg
30 Pull-Ups
800m Run
Finisher:
Farmers Walk 400m
Sunday 22nd April 2012
Apr 21st
Well done to Team CrossFit Merciless for their great effort on Saturday at the CrossFit competition at Soul Rebel. A well deserved 3rd place out of 10 teams. Thanks to the supporters who came along. We have a wicked crew with a great future ahead and our sense of community is awesome. I love it!
Lisa I hope you made it to the airport in time! Coach Janelle-fantastic effort after being roped in at the last moment. Taylor, enjoy life back on base and we hope to see you again soon. Sean and Maria, hope you enjoyed your first competition. May it inspire you to greater things. And Chris-brilliant intensity, teamwork and leadership advice!
Today I want you all to REST.
On Monday our future continues…
Saturday April 21
Apr 21st
Strength
Strict Press 5 x 5 reps
Bent Over Rows 5 x 6 reps
Metcon
5 Rounds
10 Squat Pullups
15 Chest Slap Pushups
20 Situps
