New to CrossFit? Like any method of training, there are probably many exercises you have not heard of or seen or performed for yourself. If you head to the FAQ section of CrossFit.com, you will find video demonstrations of all the exercises featured, like this one of the Hang Power Clean.

Today's Workout

DT
Five rounds of:
12 x Deadlift (70/45kg)
9 x Hang power clean
6 x Push jerk

Cash Out:
4 block run

May 27, 28, 29th
Charles Moses Stadium (Woodchop Pavillion)

Today's Workout

Buy In
Beyond the Whiteboard Challenge
2 min AMRAP
Turkish Get Ups*

WOD
12 thrusters (45/30kg)
5 toes to bar
11 thrusters
5 toes to bar
10 thrusters
5 toes to bar
continue to 1 thruster, 1 toes to bar

L1 start at 8, (25/15kg)
L2 start at 9, (30/20kg)
L3 start at 10 (45/30 kg)

*Workout Description
Guys use 17.5kg dumbbells
and girls use 12.5kg dumbbells.

Start flat on your back, head on the ground, both calves touching the ground as well.
Before initiating the stand up you need to have the dumbbell held straight above the shoulder, elbow completely locked out.
It doesn't matter how you stand up, as long as the arm with the dumbbell remains locked out overhead.
It also doesn't matter how you get back down, as long as the arm with the dumbbell remains locked out overhead. Finish the way you started.
If the elbow ever bends, the rep doesn't count. Careful not to bend the elbow before laying completely flat.
You only have to use one arm. You may switch arms during the two minutes if you wish.
1 rep is a complete stand up and a complete lay down.

Day four of the 100 Day Push Up Challenge and if you have missed the last three days, catch up now - 10 push ups for you... As we are in the low numbers, add some variety and make them hard at the start. Here is a link to the FAQ section of CrossFit.com, where pushup standards and variations are demonstrated.
Keep track of your progress, the form is right here...100DayChallenge.pdf

"You can either lower the bar slowly to the starting position or drop it. This depends on how quickly you want to get yourself kicked out of a public gym." Jim Wendler.

Today's Workout

Deadlift
5-3-2-1-1-1

3 x
60 double unders
30 wall ball (20/14)

Getting past the point of wanting to stop to physically having to stop, is part of CrossFit training. We will help you to bridge the gap between what you think you can do and what you are capable of. It is not easy, but curiously addictive.
"Our fun is unfun" Melissa Urban
ps. the gloves are an occupational necessity if you are selling jewlery!

Today's Workout

Snatch
3-3-3-3-3

'Slice and Dice'
25 burpees
50 OHS (95/65lb)
25 burpees

Cash Out
Tabata Hold - Back Extension

Today's Workout

Angie
100 pull ups
100 push ups
100 sit ups
100 squats

L1 1/4 Angie
L2 1/2 Angie
L3 3/4 Angie

Ah, the lure of a challenge. Who can resist? And this little one starts so easy - just one lil push up. One. Today. Sure day 73 may be challenging, but that is in the future and a long way away. Today we have but one tiny push up to do. It hardly seems worth getting on the floor for, but please do.


100DayChallenge.pdf

Today's Workout

Lynne
5 rounds for max reps
bench press @ bw
pullups
There is NO time component to this WOD.

L1
.25% bw / band assisted pullups
L2
.5% bw / band assist or or unassisted pull ups
L3
.75% bw / pull ups

Things get busy and sometimes we just need to be reminded of the little things. Like drinking water.
So here it is.

After your workout, finish your water bottle and refill it. On your way home, finish most of it before you park your car. Refill it and place it by your bed because you are like all of us and will not get up to get a drink if there is a chance you will miss out on sleep or have to get up in the cold. In the morning, start your day with a glass of cool water. Refill your waterbottle and put it in the car.
Before you have something to eat, think about water. Thirst often disguises itself as hunger. Except when it really is hunger, then no amount of water will do.

Today's Workout

A.
100 wall ball for time (20/14)

B.
8 min cut off
1 block run
max rep front squats in remaining time

C.
30-20-10
ring push ups
squats
double unders

You may not have maths every day of your life, but you will have lunch. And you need to move you and your stuff around for most of your life. Learning the importance and value of good food and regular physical activity starts at an early age and lasts a lifetime. A healthy, productive and happy lifetime. CrossFit Kids makes all of this FUN. If you want your kids to be CrossFit, call and organise their first class today.

Today's Workout

10,9,8,7,6,5,6,7,8,9,10
Kettlebell swing (28/20)
Push Up

Cash Out:
1,2,3,4,5
Pistol R leg,
Pistol L leg.

A score to beat, a performance to aspire to, a benchmark to meet. The leaderboard works. Competition works. Fitness without competition is not as fun as racing against the clock, against your mate or against a score you set yourself before.

Today's Workout

Air Force WOD
For time:
20 Thrusters (95/65lb)
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead squats
20 front squats

Throughout the workout, every minute on the minute perform 4 burpees.