Archive for February, 2010

Park session bring a towel.

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50-40-30-20-10
Burpees

Rest exactly 1 minute between rounds and record round times individually.

Remember the NSW/ACT regionals this weekend at CrossFit Newcastle.

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5 rounds of:
50 Walking Lunges
20 Push ups

The challenge is on! Nicola is doing the Sydhey Half Marathon in May. Who’s up for it? For anyone interested I’m willing to organise some extra CrossFit Endurance WODs and running techinque sessions. Who’s ready for a challenge?

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For Time

50 Ring dips

50 Ring pull ups

Rest

or

work on a weak skill

“I know God will not give me anything I can’t handle.  I just wish that He didn’t trust me so much.”

Mother Teresa

Three rounds for time of:

Walking lunge, 50 meters

Standing broad-jump, 100 meters

Run 200 meters

5 rounds for time of:

30 bench jumps

20 sit ups

10 burpees

10 rounds

1 Burpee

20 Squats

Rest

“These are the times that try men’s souls. The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands by it now, deserves the love and thanks of man and woman. Tyranny, like hell, is not easily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly: it is dearness only that gives every thing its value.”

Thomas Paine

Buy In

3 x CFWU @ 10 reps

WOD

DT

Five rounds for time of:
12 Deadlift
9 Hang power cleans
6 Push jerk

Cash Out

100 Sit ups