Archive for October, 2009

Heard this before?

“Baseline”

500m row

40 squats

30 Sit ups

20 Push ups

10 Pull ups (or 30 jumping pull ups)

CrossFit Mosh Pit - Brisbane

Shoulder Press

1,1,1,1,1,1,1

Find or beat your 1 rep max!

Deanne and David, CrossFit Wollongong

Workout 1 from the Crossfit Wollongong official opening games day

21-15-9

Kettlebell swings

Burpee box jumps

Thrusters

 315# = 143.2kg

Rest Day

Get ready for Monday!!!

Check out Get Zoned: Australia’s only Zoned nutrition website

5 rounds of:

10 Pull ups

20 Sumo deadlift high pull

30 Sit ups

21-15-9

Burpees

Pull ups

3 rounds for time of:

10 Overhead walking lunges

20 Push ups

30 Squats

Rest Day

Back Squat 5-3-2-1-2-3-5 reps

For time:
Run 1 km
50 Kettlebell swings
40 Pull-ups
30 Kettlebell swings
20 Pull-ups
10 Kettlebell swings
Run 1km