WOD080910

In 20 mins, complete AMRAP of:
7 pullups
7 goblet squats @28kg kb
7 ring dips

Harold 7 rounds + 3 pullups (goblet @ 36kg)
Vinny 9 rounds + 7 Parallettes dips (med ball cleans @3kg, highpull @ 15kg)
Jim 7 rounds + 7ring dips
Jono 7 rounds + 7 goblet squats

WOD080710

1000kg for time

Each lift begins from the ground to standing overhead

(plan workout before commencing)

Sam: 2.28

Jerry : 3.44

Harold 3: 15

Jono : 4.30

WOD080210

21-18-15 for time of :

pike push ups

KB deadlift

knees to elbow

rope skips x2

Jim 16.59

Harold 17.08

Jono 14.30

Jerry 14.30

WOD072610

In 15 minutes, complete AMRAP of

3 KB swings @ 28kg

5 pullups

7 SDHP

Jerry soo : 2 and a half rounds

Jim : 3 rounds

Harold : 3 rounds + 2 swings

Jono : 3 rounds + 3 swings + 3 pullups

WOD 072410

"Rescue Operation 101"-team workout consisting of 3 members. Teams must complete each exercise together before proceeding with the next exercise.
Complete 3 rounds of :-60 Box Jumps60 Pullups
75 Double DB Presses @ 15kg/ or 150 Single Rack Presses @ 15kg20 Lift and carry survivors in a hang position across to safety (5m)Results :Team "not so skinny Asians"(Jono,Jim,Sam) : mission failed (DNF)Team " international flavour"(Jerry, Vincent, Harold) : mission failed (DNF)

Pictures:a not very discreet team discussion

no comments

the dreaded 5m lift&carry

WOD 072210

"Death by Pushups"
With a continuous running clock, do one Pushup the first minute, two pushups the second minute, three pushups the third minute.... continuing for as many minutes as you are able to. All repetitions must be done before proceeding with the following minute.

Things to look out for :

Full extension of the arm and "chest to floor"
(these are crossfit standards and not imposed by me)

Results:
Vinny : 7mins ( 36 reps)
Jim : 15mins +2 (138 reps)
Jono: 17mins (171 reps)
Jerry: 19mins+10 (220 reps)
Sam: 19mins+12 (222 reps)

"21-15-9"
of :- Ring Rows
Sumo Deadlift to a Highpull (SDHP)
Box Jumps @ 24in

Results:
Jerry:23:52
Jono:23:52
Jim:23:52

3 skinny asians lunge-ing around the neighbourhood

Monday, July 19, 2010

WOD 190710

For time of 400m lunges :

Sam: 21: 50
Jono: 22: 15
Jerry:23:40

backyard 300

Saturday, July 17, 2010

WOD 170710

"backyard 300"

3 rounds for time of :
20 sit ups
20 front squats @ 15 kg
20 knees to elbow
20 presses @ 10kg
20 push ups

then, finish off with 300 rope skips

Jono : 28 : 31 (last 2 rounds : 30 presses&10 push ups)
Jerry : 24: 20
Sam : 15.30

**************************
what is crossfit?
http://www.crossfit.com/cf-info/what-crossfit.html

Monday, July 12, 2010

WOD 120710

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest, where the first 8 intervals are pullups, the second are ring dips, the third 8 are front squats and the last 8 being renegade push ups. There is no rest between exercises. Record all reps for each exercise.

Results :
Jono : ( 37, 49, 66, 52) = 204 reps
Jerry : (58, 58, 74, 51)= 241 reps
Sam : (62, 65, 93, 63)= 283 reps

the somewhat first official workout

Saturday, July 10, 2010

WOD 071010

For time of :
Run 400m
21 Pullups
21 Strict DB presses@15kg
21 Box Jumps @24in
Run 400m
18 Pullups
18 Strict DB presses @ 15kg
18 Box Jumps @24in
Run 400m
15 Pullups
15 Strict DB presses @ 15kg
15 Box Jumps @ 24in

Results :
Sam: 34:55
Jono: 36:21
Jerry:39:19
Great to see u guys cranking it out on the bars and pushing your body to its breaking limit although today's workout was fueled with lotsa alco and a late night out. I'll see u fellow crossfitters on Monday @ 11.30am.

Pictures:the raw rusty pullup bar
unconventional weightspost workout