Deadlift 5 x 5
Finisher
Tabata - push ups
Anyone know what Alex is doing?
Finisher
Tabata - push ups
Anyone know what Alex is doing?
CFB CrossFit Kids
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WOD - Friday, 26/3/2010
Fran
21-15-9 reps of
Thruster
Pull up
Big Dawgs use 20-25kg
Porch Dawgs use 15kg
Pack use 8-12kg
Puppies use broomstick
21-15-9 reps of
Thruster
Pull up
Big Dawgs use 20-25kg
Porch Dawgs use 15kg
Pack use 8-12kg
Puppies use broomstick
WOD - Wednesday, 24/12/2010
"Rolling Randy"
Big Dawgs:
75 Hang Power Snatches, 20kg
Every time you set the bar down do 4 forward rolls.
The Porch:
75 Hang Power Snatches, 15kg
Every time you set the bar down do 4 forward rolls.
Pack:
50 Hang Power Snatches, 8kg
Every time you set the bar down do 3 forward rolls.
Puppies:
35 Hang Power Snatches, Broomstick
Every time you set the bar down do 3 forward rolls.
Big Dawgs:
75 Hang Power Snatches, 20kg
Every time you set the bar down do 4 forward rolls.
The Porch:
75 Hang Power Snatches, 15kg
Every time you set the bar down do 4 forward rolls.
Pack:
50 Hang Power Snatches, 8kg
Every time you set the bar down do 3 forward rolls.
Puppies:
35 Hang Power Snatches, Broomstick
Every time you set the bar down do 3 forward rolls.
WOD - Monday, 22/3/2010
Complete as many rounds as possible in 12 minutes of:-
Row 100 M
10 burpees
10 pull ups
Row 100 M
10 burpees
10 pull ups
WOD - Friday, 19/3/2010
3 rounds, Fight Gone Bad Style
1:00 at each station,
1:00 rest between rounds
Side to side hops over low hurdle
Hang Power Snatches
Burpees
Thrusters
Big Dawgs use 12-15kg
Porch use 8-12kg
Pack and puppies use BS-3kg
1:00 at each station,
1:00 rest between rounds
Side to side hops over low hurdle
Hang Power Snatches
Burpees
Thrusters
Big Dawgs use 12-15kg
Porch use 8-12kg
Pack and puppies use BS-3kg
WOD - Wednesday, 17/3/2010
Big Dawgs:
21-15- and 9 reps, for time of:
Overhead Squats 20-25kg
Burpees
The Porch:
21-15- and 9 reps, for time of:
Overhead Squat, 15-20kg
Burpees
Pack:
15-12 and 9 reps, for time of:
Power Snatch, 8-12kg
Burpees
Puppies:
15-12 and 9 reps, for time of:
Power Snatch, broomstick-8kg
Burpees
21-15- and 9 reps, for time of:
Overhead Squats 20-25kg
Burpees
The Porch:
21-15- and 9 reps, for time of:
Overhead Squat, 15-20kg
Burpees
Pack:
15-12 and 9 reps, for time of:
Power Snatch, 8-12kg
Burpees
Puppies:
15-12 and 9 reps, for time of:
Power Snatch, broomstick-8kg
Burpees
WOD - Monday, 15/3/2010
The Porch:
3 rounds
50 Box jumps, 20"
15 Pull ups
Pack:
3 rounds
35 Box jumps, 20"
10 Pull ups
Puppies:
3 rounds
20 Box jumps, 12-15"
10 assisted pull ups
3 rounds
50 Box jumps, 20"
15 Pull ups
Pack:
3 rounds
35 Box jumps, 20"
10 Pull ups
Puppies:
3 rounds
20 Box jumps, 12-15"
10 assisted pull ups
WOD - Friday, 12/3/2010
"Colleen's Little Sister"
For 7 minutes alternate the following:
Clean for one minute
Jerk for one minute
Post your total reps to comments.
Big Dawgs:
10kg Dumbbells
The Porch:
8kg Dumbbells
Pack:
5kg Dumbbells
Puppies:
2-3kg Dumbbells
For 7 minutes alternate the following:
Clean for one minute
Jerk for one minute
Post your total reps to comments.
Big Dawgs:
10kg Dumbbells
The Porch:
8kg Dumbbells
Pack:
5kg Dumbbells
Puppies:
2-3kg Dumbbells
WOD - Wednesday, 10/3/2010
Snatch Day
Learn Snatch progessions
Work 5 sets of 5 reps maintaining good form
Learn Snatch progessions
Work 5 sets of 5 reps maintaining good form
WOD - Friday, 5/3/2010
25 Double unders then,
6 rounds of:
6 Front squat
6 Push press
then, 25 Double unders
6 rounds of:
6 Front squat
6 Push press
then, 25 Double unders
CFK Training Times
- 11 Years & up
Mon,Wed, Fri
4pm to 4:45pm
How much does it cost?
- Casual Session - $15
10 Session Pass - $120
Additional Kids - 10% discount
CrossFit Kids HQ
The CrossFit Journal
Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
- Greg Glassman
