Posts Tagged ‘CrossFit’

Rest

“Man, the living creature, the creating individual, is always more important than any established style, or system.” – Bruce Lee

Row 2 km

Front Squat
5-5-5-5-5

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

One from the vault inspired from training in the park again yesterday. Remember this?

Training at the park today for all sessions. If it’s raiing the 9:15am session will be at the box.


Death by 10 metres

All classes tomorrow will be at Rofe Park!

2mins max dead hang pull ups

1 min rest

2 mins max push ups

then

5 x 60s deadlifts rest 60s between lifts

30s up and 30s down slow motion deadlifts.

Overhead Squat CrossFit Balboa

Heavy Day

Overhead Squat

5-5-5-5-5

If you haven’t done overhead squats before work on technique. For those of you who know what you’re doing go heavy. Make sure you watch your hands on the squat rack and be careful.

 

Freddy C, CrossFit One World

Complete seven rounds for time of:

10 pull-ups

10 kettlebell swings (M:24kg/W:16)

Workout courtesy of CrossFit OneWorld

One Arm Hanstand

Rest Day

Pick a skill and practice technique. It can be pistols, muscle ups or hanstands and hanstand push ups something you need to practice.

“You cannot plough a field by turning it over in your mind.”

Annonymous

Edward Kenna, known as Ted, was awarded the Army’s greatest honour after risking his life to help save his platoon during a heavy machine gun attack in New Guinea on May 15, 1945.

Less than 50 metres from a Japanese machine gun crew, the then Private Kenna stood up in full view and continually fired upon the enemy gunner to save the lives of his fellow soldiers.

As bullets darted between his arms and his body, Mr Kenna continued to fire and when his machine gun ran empty called for a rifle to continue his assault.

He shot the gunner dead but was fired upon from a second position as another enemy soldier tried to seize control of the machine gun.

Mr Kenna remained standing and killed the man with his next round.

His bravery allowed his company’s attack to succeed and the enemy bunker to be captured. (The Age).

TODAY’S WOD

An Australian hero workout today to honour two heroes.

“Luke”

In Memory of Luke Worsley.

Five Rounds for time of:

9 HSPU

15 Ring Dips

21 Thrusters 40kg

Run 200m

Private Luke Worsley, was serving with Special Operations Task Group in Oruzgan Province in southern Afghanistan on Thursday, 23 November 2007 when he was killed by small arms fire while participating in a planned and deliberate attack by our forces against Taliban leaders.

Workout Courtesy of CFX