The WOD is the "workout of the day"

For Time

100 Pull-ups

100 Kettlebell Swings 24kg (16)

100 Double Unders

100 OH Squats 40kg (30)

First WOD of the 2012 Reebok Crossfit Games announced at 11am today!

5 Rounds for Time

400m Run

15 Burpees

15 SDHP 32kg (24)

15 Hand Release Push-Ups

Front Squat

5-5-5

Finisher

10 Min AMRAP

10 Push Press 60kg

10 Toes to Bar

"Amanda"

9-7-5

Muscle-Up

Snatch 60kg (40)

Rest Day

20 Minutes to Complete

1km Run

then, remaining minutes AMRAP

5 Hang Clean Thruster 40kg (30)

5m OH Walk Forward 40kg (30)

5m OH Walk Backward

5 Bar-facing Burpee penalty every time the bar is dropped.

For Time

25 Burpees

30 Box Jumps

35 Wall Balls

40 Sit-Ups

45 Squats

50 Double Unders

10 Min AMRAP

10 Power Cleans

10 Overhead Squats

Every time the bar is dropped during overhead squats, 5 burpee penalty applies.

Record number of rounds, weight used and number of burpees.

Bench Press

5-5-5-5-5

Then complete 3 rounds

Max Handstand Hold

Max strict Ring Pull-ups (or ring rows)

20 Hollow Rocks

7 Min AMRAP

7 Deadlift 140kg

7 Pistols Each Leg

21 Double Under's

As of 20/02/2012, there will only be a 0615 morning session on Tuesday and Thursday. The 0515 session is staying.

'Eva'

5 Rounds for time

800m Run

30 Kettlebell Swings 32kg (24)

30 Pull-ups

As of 20/02/2012, there will only be a 0615 morning session on Tuesday and Thursday. The 0515 session is staying.

Rest Day

Crossfit Total

1RM Shoulder Press, Back Squat Deadlift

For back squat and deadlift, do four warmup sets and three attempts, and the press is two warm-up and three attempts. Don't waste time between warm up sets. Nominate a weight you know you can do for 1RM, and start at 50% of this load, progressively building to 105% of this amount for your final attempt.

To read more on the Crossfit Total, click http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

Crossfit Tour Gold Coast Wod

30 Hang Power Clean

40 Burpee Box Jumps 24"

50 Kettlebell Swings 24kg (16)

100 Double Unders

25m Overhead Walking Lunge 20kg (15)

Front Squat

1-1-1-1-1-1-1

Weighted Dip

3-3-3

10 Rounds for Time

200m Run

50m Bear Crawl

21-15-9

Push Jerk 60kg (40)

Box Jump 30" (24)

Thanks to Rich Froning Jr and Crossfit Cookeville for this one

Nicole

20 Min AMRAP

400m run

Max Pullups

Post number of pullups per round.

Rest Day

Rob and myself with Coach Glassman

3 Rounds for Time

20 Deadlift 100kg

25m Bear Crawl

50 Double Unders

5 Rounds For Time

20 Air Squats

20 Abmat Situps

20 SDHP 20kg (15)

Elizabeth

21-15-9

Squat Clean 60kg (40)

Ring Dips

Overhead Squat (outfit is optional)

1-1-1-1-1-1-1-1-1-1

Finisher

5 min Squat Hold

2 min Hip Stretch each side

2 min Thoracic Stretch on foam roller, barbell overhead

15 Min AMRAP

5 Handstand Push Up

10 Burpees

15 Box Jumps 24"

"Helen"

3 Rounds for time

400m run

21 Kettlebell Swings 24kg

12 Pull-ups

This workout is in memory of my aunt Helen Mitchell who sadly lost her battle with breast cancer on 24/01/2012.

Ollie

Rest Day

Enjoy the rain.....

Come on down to the Morningside AFL Club at Hawthorne Park 2pm today for a social catch-up!

10 Minute Round

100 Hand Release Push-Ups

Remaining time to do max Double-Under. Double Under's score.

Then

Team Prowler Push Relay

Snatch

1-1-1-1-1-1-1

Finisher

5 min amrap

10 Power Snatch 30kg

10 SDHP 30kg

"D'ya like daahgs?"

Australia Day Team WOD

In teams complete;

1600m run

100 burpees

250 kettlebell Swings 24kg (16kg)

250 Double Unders Pull Ups

250 Sit-ups

100 Push Press 42.5kg

1600m run

Anyone else thinking BBQ? Wykesy I know you are.....

Front Squat

3-3-3-3-3-3-3

then,

3 rounds, max handstand hold. Record total time.