Monthly Archives: September 2013

WOD 300913

Warm Up

500m Row

400m Run

20 Burpees

WOD

A: 10RM Thruster (15 minutes) Barbell to be taken from the ground

18 minute cap to complete B & C

B: 50 – 40 – 30 – 20 – 10

Air Squat

Double Unders

C: 10 – 8 – 6 – 4 – 2

Handstand Push Up

Push Up (feet elevated on 20kg plate)

 

WOD 270913

Warm Up

1600m Run

30 Back to back squats

20 Burpees

10 Partner Push ups

Partner WOD – 45 minute Cap

150 Wall Ball 12/8

50 Wall Walk

150 Ball Slam 12/8

100 Box Jump 24/20

50 Push Ups (done together)

150 Pull ups

1000 Double Unders

 

 

WOD 260913

Warm Up

Athletes Choice

WOD

‘LEADING FROM THE FRONT’ HERO WOD BAIRD – Courtesy of Australian Hero Games
600m Run (2min/3min cap), then
3x
1 minute Pull-ups
1 minute Deadlift 90/70
1 minute Lateral Burpees
1 minute Rest
CPL Baird died how he lived, at the front; giving his all without any indecision.
The 600 metre sprint represents him leading a team into a gunfight at full charge, an action he was known for so don’t hold back; he never did.
He always programmed pull-ups, deadlifts and burpees to maintain his high standard of fitness.
These movements were common on Baird’s battlefield; pulling himself over a wall, carrying a wounded mate, or taking cover when the enemy started firing.
The ‘rest’ is recovery and preparation time for the next round, or in Baird’s case the next course of action on the battlefield.
THEY FIGHT, THEY PROTECT, WE HERO WOD. AHG
Photo: 'LEADING FROM THE FRONT' HERO WOD BAIRD

MEN: 13 minutes
600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.

then into

3 Rounds AMRepsAP 

WOMEN: 14 minutes
600m run buy in, 3min CAP – on the 3min mark the 1 min rounds
commence. Run under 3mins do extra pull ups, Run over 3mins AMRepsAP the remaining 1min or over 4mins move to the next minute of movements.

then into

3 Rounds AMRepsAP 

1 min Pull-Ups
1 min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)

Mixed heats start women min earlier.

CPL Baird died how he lived, at the front; giving his all without any indecision.

The 600 metre sprint represents him leading a team into a gunfight at full charge, an action he was known for so don’t hold back; he never did.

He always programmed pull-ups, deadlifts and burpees to maintain his high standard of fitness.

These movements were common on Baird’s battlefield; pulling himself over a wall, carrying a wounded mate, or taking cover when the enemy started firing.

The ‘rest’ is recovery and preparation time for the next round, or in Baird’s case the next course of action on the battlefield.

THEY FIGHT, THEY PROTECT, WE HERO WOD.

AHG

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WOD 230913

Warm Up

3x

10 Push Ups

10 Ring Rows

10 Kettlebell Swings

10 Hanging Leg Raises (knees as high as possible)

WOD

400m Run

1 Rope Climb

5 Wall Walk

10 Snatches 25/60

20 Lateral Burpees (over barbell)

400m Run

1 Rope Climb

5 Wall Walk

10 Clean and Jerk 35/60

20 Lateral Burpees (over barbell)

400m Run

1 Rope Climb

5 Wall Walk

10 Overhead Squats 25/60

20 Lateral Burpees (over barbell)

400m Run

 

 

WOD 200913

Warm Up

3x

10 Back to back squats

10 Medicine ball sit ups 8/6, legs linked and passing ball to each other

10 Partner Push ups (see video)

WOD

Partner CrossFit Total (where possible pair off male/female)

1RM Squat

1RM Shoudler Press

1RM Deadlift

The workout will be scored by the combined 1RM totals of each person e.g.

Richie’s 1RM Squat 200 + Andrea’s 1RM Squat 110kg = 310kg for the Squat

 

 

WOD 190913

Warm Up

4x

30 Double Unders

3 Snatch Grip Shrug

3 Snatch Grip High Pull

3 Power Snatch

3 Snatch Balance

3 Squat Snatch

*first 2 sets with a broomstick and sets 3 and 4 with an empty barbell

WOD

For time (30 minute time cap)

Amanda

9-7-5

Muscle ups

Squat Snatches 62/40, then

1600m Run, then

Elizabeth

21-15-9

Squat Cleans 62/40

Ring Dips

WOD 170913

Warm Up

1600m Run

OR

2km Row

WOD

The Don” – Courtesy of CFHQ

For time

66 Deadlifts 50/35

66 Box jump 24/20

66 Kettlebell swings 24/16

66 Knees to elbows

66 Sit-ups 66 Pull-ups

66 Thrusters 25/15

66 Wall ball shots 9/7

66 Burpees

66 Double-unders

DonMarler_th.jpg

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.