Monthly Archives: May 2012
For time:- 750m row Then:- 3 rounds of:- 10 squat jumps 20 hand release push-ups Modified WOD courtesy of CrossFit Rocks. FINISHER: Max tyre flips in 2 minutes. Post time to Beyond The Whiteboard.
Cleans 3-3-3-3-3 Post load to Beyond The Whiteboard.
“Michael” 3 rounds of:- 800m run 50 back extensions 50 sit-ups Post time to Beyond The Whiteboard. In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on 28 June 2005. With heavy hearts … Continue reading
5 rounds of:- 5 deadlifts (125/85kg) 5 handstand push-ups 200m run WOD courtesy of CrossFit Arena. Post time to Beyond The Whiteboard. Chad Mackay, 1st place 2012 Reebok|CrossFit Australasian Regionals winner. I think he needs to work on his calves … Continue reading
12 minute AMRAP of:- 1 pistol 1 toes to bar 1 box jump (24″/20″) 2 pistols 2 toes to bar 2 box jumps 3 pistols 3 toes to bar 3 box jumps Continue adding 1 rep to each movement until … Continue reading
Fight Gone Bad 3 rounds of:- Wall balls (10/6kg) Sumo deadlift highpull (35/25kg) Box jumps (20″/16″) Push press (35/25kg) Row (for calories) You spend 1 minute on each exercise, with a 1 minute rest between rounds. The clock does not … Continue reading
4 rounds of:- 15 sumo deadlift highpulls (55/35kg) 400m run Post time to Beyond The Whiteboard.
“Grace” 30 clean & jerks (60/42.5kg) Post time to Beyond The Whiteboard.
“Zimmerman” 25 minute AMRAP of:- 11 chest to bar pull-ups 2 deadlifts (140/100kg) 10 handstand push-ups Post rounds & reps to Beyond The Whiteboard.
3 rounds of:- 20 push-ups 20 overhead lunges (20/15) 20 burpees * If you don’t have any weight, just do unweighted lunges. Modified WOD courtesy of CrossFit Brisbane. Post time to Beyond The Whiteboard.