Workout of the Day
Deadlift 5-5-5
then
For 6 Minutes, perform as many Rounds as you can of:
- 9 Kettlebell Swings with 24kg (16kg for women)
- Aligator Crawl 20 meters
- 15 Sit Ups
Workout of the Day
Overhead Squat 5-5-5
then
As quickly as you can, perform 5 rounds of
- 5 Ring Dips
- 20m Aligator Crawl
- 15 Squats
Post weight and time to comments.
Workout of the Day
Snatch 3-3-3
then
As quickly as you can, perform:
- Row 500m
- 25 Burpees
- 30 Pull Ups
Post time to comments.
Workout of the Day
Press 5-5-5
then
Without a break, perform:
- as many Dips as possible in one minute
- as many Hand Stand Push Ups (HSPUs) as possible in one minute
- as many Wall Balls (5kg Ball) as possible in one minute
Take one minute break and then, as quickly as you can perform the previously achieved number of Dips, HSPUs and Wall Balls again (Example: If you had 10 Dips, 5 HSPUs and 20 Wall Balls in the first 3 minutes, now you have to perform 10 Dips, 5 HSPUs and 20 Wall Balls as quickly as you can).
Post number Dips, Hand Stand Push Ups and Wall Balls as well as the total time to comments.
September Challenge: Thrusters (45/30kg).
In September, we are challenging you to improve your ability to do those dreaded Thrusters (Front Squat + Push Press). There are two ways to take part in the challenge:
a) On September 1st, you perform 1 Thruster with 45kg (30kg for women) before or after your training session. Then, every day, you perform one Thruster more: on September 2nd you perform 2 Thrusters, on September 3, you perform 3 Thrusters etc. You do not have to do them all in row but can put the bar down in between to rest. If you miss a day (you can skip on Rest days), you have to make up for it on the next day: If you do not do your Thrusters on September 2nd, you have to do 5 Thrusters on September 3rd (the 2 you missed and the 3 for the day). Can you get all the way to September 30th?
b) You start with 1 Thruster and perform 1 Thruster more every session as in a), but you can do more sessions in a day if desired to advance quicker in your challenge. So you can do (1+2+3+4=) 10 Thrusters on day 1 and continue with 5 Thrusters on day 2 (or 11 =5+6, if you can). However, you may only do this as long as you do not have to put the bar down (in this case if you can do 10 in a row): If you have to put the bar down, you have to stop the current session and you have to start it again the next day (unless it is your first session for the day, p.e.: On September 1 you try to get a head start and do the first 4 sessions in row, but you only manage to do 8 Thrusters before you have to put the bar down. In this case, 3 sessions count (1+2+3=6 reps) since you could not complete the 4 repetitions for the 4th session. You can continue with 4 Thrusters on September 2nd etc.). How far can you go before you have to put the bar down in your first Thruster session of the day?
Let us know if you need help with your challenge.
Workout of the Day
Front Squat 5-5-5
then
Double Tabata with Back Extensions and GHD Sit Ups:
Perform as many back extensions as you can in 20 seconds, then rest 10 seconds, then perfom as many GHD sit ups as you can in 20 seconds, then rest 10 seconds. Go for 8 Rounds of back extensions and GHD sit ups total. If you are unfamiliar with GHD sit ups, scale to normal sit ups.
Post total number of back extensions and GHD sit ups to comments.
Wonder what a CrossFit Competition looks like? Check ou these Scenes from the Australasia Qualifier for the 2009 CrossFit Games.
Workout of the Day
"Fran": As quickly as you can, perfom 21-15-9 repetitions of:
- Thrusters (Front Squat + Push Press) with 43kg (30kg for women)
- Pull Ups
Perform 21 Thrusters, then 21 Pull Ups, then 15 Thrusters, etc. Post time to comments.
Workout of the Day
Back Squat 5-5-5
then
"Annie": As quickly as you can, perfom:
- 50 Double Unders
- 50 Sit Ups
- 40 Double Unders
- 40 Sit Ups
- 30 Double Unders
- 30 Sit Ups
- 20 Double Unders
- 20 Sit Ups
- 10 Double Unders
- 10 Sit Ups
Post time to comments.