http://www.crossfitwollongong.com/index.php/home/ CrossFit Wollongong Website en deanne@crossfitwollongong.com Copyright 2010 2010-07-29T16:35:35+00:00 http://www.crossfitwollongong.com/index.php/Main/fran2/ http://www.crossfitwollongong.com/index.php/Main/fran2/#When:16:35:35Z It won't make you go faster, but it looks delish. What did it look like before? Check it here... Today's Workout Francy 3 x 40 Double Unders 15 Thrusters (95lb/65lb) 15 Pull Ups 2010-07-29T16:35:35+00:00 http://www.crossfitwollongong.com/index.php/Main/goat_training/ http://www.crossfitwollongong.com/index.php/Main/goat_training/#When:18:59:59Z "Get them when they are young. If you have a choice, it's better to start training your goats when they are still kids. They will not be as stubborn and will have the ability to adjust to you easier. The best time to start training a goat is right after... And don't forget to reward your goat. Today's Workout OHS 5-3-1-1-1 For Time: 4 x 250m row 15 OHS (45/30) Cash Out: Train your (gymnastic) goat: Dips Pull Ups (strict, kipping, butterfly) Push Ups Handstands (hold, HSPU, walking) 2010-07-28T18:59:59+00:00 http://www.crossfitwollongong.com/index.php/Main/way_over_there/ http://www.crossfitwollongong.com/index.php/Main/way_over_there/#When:16:39:49Z The beach at Santa Monica, down the road from CrossFit LA. Today's Workout Ladder Up A then B A 1 Squat Clean (40/30) 1 Double Under 2 Squat Cleans 2 Double Unders etc 7 minute cut off 1 min rest B. 1 Dumbbell Push Press (17.5 /12.5) 1 Box Jump 24" 2 Dumbbell Push Press 2 Box Jumps 7 minute cut off Cash Out: 30 Knees To Elbows 2010-07-27T16:39:49+00:00 http://www.crossfitwollongong.com/index.php/Main/fight_gone_bad/ http://www.crossfitwollongong.com/index.php/Main/fight_gone_bad/#When:19:34:57Z Today's Workout Tabata this 20 seconds work / 10 seconds rest x 8 of each: Squat Rower Pullups Sit-ups Push-ups One minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations. Cash Out: Monkey bar play Stretch 2010-07-26T19:34:57+00:00 http://www.crossfitwollongong.com/index.php/Main/crossfit_a3/ http://www.crossfitwollongong.com/index.php/Main/crossfit_a3/#When:18:15:13Z Anytime, anyplace, anywhere. Do you visit CrossFit gyms as you travel around? With more and more popping up (73 last count), chances are you will get to 'Box Jump' around the country and around the world. Check where the latest affiliates are here. Pop in and say hi. We will take your breath away. Today's Workout Jackie For Time: 1000 metre row 50 thrusters 20kg 30 Pull Ups 2010-07-25T18:15:13+00:00 http://www.crossfitwollongong.com/index.php/Main/r/ http://www.crossfitwollongong.com/index.php/Main/r/#When:16:28:07Z 2010-07-24T16:28:07+00:00 http://www.crossfitwollongong.com/index.php/Main/deck_of_cards/ http://www.crossfitwollongong.com/index.php/Main/deck_of_cards/#When:15:49:30Z CrossFit Kids. Be the best you can be. Classes start Monday 26th July 2010. Ashley with Jeff at CFK HQ - Romana USA. Today's Workout Deck Of Cards Hearts Turkish Get Ups (20/15) Diamonds Toes To Bar Clubs Pistols - per side Spades Tucks (sit ups) Ace = 10 Pull Ups Joker = 20 burpees 2010-07-23T15:49:30+00:00 http://www.crossfitwollongong.com/index.php/Main/air_force_wod/ http://www.crossfitwollongong.com/index.php/Main/air_force_wod/#When:19:02:18Z Practicing pull ups, hangs and holds can improve your back strength by enabling you to deadlift more before your grip gives out. "Your back can only lift what your hands can hold.". Mark RippetoeToday's Workout Air Force WOD 20 Thrusters 20 Sumo-high pulls 20 Push Jerks 20 Overhead squats 20 front squats ~For every minute on the minute you have to perform 4 burpees. 2010-07-22T19:02:18+00:00 http://www.crossfitwollongong.com/index.php/Main/add24/ http://www.crossfitwollongong.com/index.php/Main/add24/#When:19:36:45Z Today's Workout Cindy AMRAP in 20min 5 Pull Ups 10 Push Ups 15 Squats Cash Out: 200m Farmers Walk 2010-07-21T19:36:45+00:00 http://www.crossfitwollongong.com/index.php/Main/Go_Yoga/ http://www.crossfitwollongong.com/index.php/Main/Go_Yoga/#When:19:40:34Z We need it, so here it comes. Trial yoga class tonight at 7pm. Flexibility, agility, suppleness. Ahh, unravel your body, stretch and regain movement. Yoga with Amber. Today's Workout 10 x 6 Thrusters 6 Push Ups 6 Toes to Bar Cash Out: 3 x max hold handstand 2010-07-20T19:40:34+00:00