Posts Tagged ‘Workout of the Day’

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

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 2007.

“Badger”

Complete three rounds for time of:
45kg Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. He is survived by his wife and two children.

“Randy”

35kg Power snatch, 75 reps for time.

Diablo CrossFit

Rest Day

“The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can.”
Robert Cushing

Crossfit Norwest Games by Tory Parish

Me at the CrossFit Norwest games on Sunday drawn by my niece Tory. I remember the tyre and the pull up bars but I don’t remember all the smiling during the WODs.

“Angie”

For Time:

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

You have to complete all 100 reps of one exercise before moving onto the next.

“Jason”

Three rounds for time:

21 Pull Ups
15 Push Press 60/40kg
9 Deadlift 100/75kg
400 Run

In memory of Lance Corporal Marks, 27 years of age from Sydney, was killed during a gun-battle in the early hours of Monday, 28 April when Australian soldiers were engaged by Taliban extremists using small arms fire and rocket-propelled grenades.
He is survived by his Wife and Two Children.

Weights Male/Female.

Workout courtesy of  CFX

Thanks to everyone who spared the time to make the night out. Good fun was had by all. It’s the eye of the tiger, it’s the cream of the fight.

Group Class a blur of Fitness

For time:

21-15-9

Thrusters

Kettlebell Swings

Sit ups

So that’s 21 thrusters, 21 swings, 21 sit ups, 15 thrusters, 15 swings, 15 sit ups, 9 thrusters ..and so on. Choose weights which will challenge you remember it’s all about intensity! If you don’t have kettlebells use dumbbells