Home WOD - 24/12/08

20 squats and 1 push up
19 squats and 2 push ups
18 squats and 3 push ups
17 squats and 4 pysh ups
16 squats and 5 push ups
15 squats and 6 push ups
14 squats and 7 push ups
13 squats and 8 push ups
12 squats and 9 push ups
11 squats and 10 push ups
10 squats and 11 push ups
9 squats and 12 push ups
8 squats and 13 push ups
7 squats and 14 push ups
6 squats and 15 push ups
5 squats and 16 push ups
4 squats and 17 push ups
3 squats and 18 push ups
2 squats and 19 push ups
1 squat and 10 push ups

For time:

WOD - 24/12/08

5 rounds for time:

5 muscle ups
5 hspu
5 kte
15 squats

HOME WOD - 23/12/08

Skipping x100 unders
15 jumping lung's (each leg)
15 chair dips
x 75 unders
20 jumping lung#s
20 dips
x50 unders
25 jumping lung's
25 dips
x25 unders
30 jumping lung's
30 dips

then:

max number of sit ups x 5

WOD - 23/12/08

Chest Press ; 5x5
Pendlay row : 5x5

then:

500m row
21 Thrusters 50kg
21 HSPU
500m row
15 Thrusters
15 HSPU
500M RO
9 Thrusters
9 HSPU

For Time:

WOD - 22/12/08

"BEAR COMPLEX"

1 clean
1 front squat
1 push press
1 back squat
1 push press

This sequence equals 1 rep

Complete 36 reps for time:

Weight equals 40 kg.

REST DAY!!!

Home WOD

Find a distance which is roughly 400m

6 rounds of;

400m runs
20 burpees

For time:

WOD - 17/12/08

Spin class with tabata sprints in.

Max push Ups x 5
Max Strict pull ups x5

Home WOD

Do a 5km run or row for time.

Then maximum sit ups x 5

WOD - 16/12/08

30 Muscle Ups For Time:

Or 120 Pull Ups, & 120 dips.

More than 3 hours later -

5x5 deadlift.

Home WOD (Workout of the day)

7 rounds for time:

7 Squats
7 Burpees
7 Sit Us

WOD - 15/12/08

Met con this morning:

10 Pull ups, & 10 dips/5 muscle ups
15 Burpees
20 Kb swings 24 kg
30 single or double unders

3 rounds for time:

More than 3 hours later;

5x5 Over head squats

WOD - 14/12/08

Run 5km For time:

WOD - 13/12/08

From the HQ from the other day.

5 rounds for time:
50bl dumbell, 10 walking lunges (alternating legs)
50 bl dumbell swing 15 reps.

Monkeying around!

Some funny stuff going on @ Crossfit Dallas

REST DAY!!!!

Spent half an hour practising hand stands....body is quite sore from a hard week......fitness level is coming back slowly but surely! Bring whatever tommorrow might bring.

WOD - 11/12/08

10 KTE (Knees to elbows)
15 Pull Ups
20 Push Ups
30 Double Unders

5 rounds for time:

WOD - 10/12/08

Modified "Linda" (from CrossfitBrisbane)

10,9,8,7,6,5,4,3,2,1

Deadlift 1 1/2 bodyweight

Hand stand push up

Full squat clean 3/4 bodyweight

For time:

WOD - 9/12/08

45 Min Bike workout.

(Intervals, including tabata hill climbs, and flat sprints)

Max Sit Ups x 5

WOD - 8/12/08

Deadlift - 5/5/3/3/3

Then;

3 Rounds For Time:

350m Row
10 Thrusters 60kg
15 Overhead Squat 50kg
20 Power snatch 40 kg

REST DAY!!!!

WOD - 6/12/08

"Sadistic Saturday"

3 rounds for time:

21 thrusters 30kg

15 burpees

9 24 inch box jumps

Time: 17:14

Note: This was really hard for me, i have been neglecting running in my WOD's, and paid for it today, didnt think i would finish this one after the first round.....Cheers daz for pushing me through!

WOD - 5/12/08

Pull Up - 5x5

then;

5 Rounds for time of;

5 Power snatch's 50 kg
10 Burpees
15 V-Ups
20 Double Unders

WOD - 4/12/08

"Burping Nate"

AMRAP in 20 mins

2 Muscle ups

4 HSPU

8 Burpee KB Swing

WOD - 3/12/08

Spin Class i n the Morning, which included two Tabata sprints.

More than three hours later.

Strict Press = 3x5

Push Press = 3x3

Push Press = 3x1

WOD 2/12/08

Thruster; 3x5

=40/55/65

Front Squat; 4x5

65/70/75/80

Max Push Ups:

36/27/22/21

Rest Day 1/12/08