Rest Day – Sunday
By CrossFit Richmond | May 20, 2012
Enjoy your day off and check out the CrossFit Regionals which is being held in Wollingong this weekend.
Topics: General | No Comments »
WOD – Saturday
By CrossFit Richmond | May 18, 2012
Just a reminder that today is the first Saturday that there is an 8:30am and 9:30am session on.
Have fun!! Check out the kick on this dude!!
Snatch Balance
3-3-3
Then…
Five rounds for time of:
5 Burpees
10 Overhead Squats @ 42.5kg(30kg)
15 Ring dips
Run 200 meters
Post time to comments.
Topics: WOD | 1 Comment »
WOD – Friday
By CrossFit Richmond | May 17, 2012
Power Clean
2-2-2 @ 90%
Then…
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Clean @ 60kg(40kg)
Back squat @ 60kg(40kg)
Pull-up
Post time to comments.
Topics: WOD | 2 Comments »
WOD – Thursday
By CrossFit Richmond | May 16, 2012
Deadlift
3-2-1 (85%-90%-95%)
Then…
“Diane”
21-15-9 reps for time of:
Deadlift @ 102.5kg (70kg)
Handstand Push-up
Compare to 22/11/11
Topics: WOD | 2 Comments »
WOD – Wednesday
By CrossFit Richmond | May 15, 2012
Thruster
3-3-3
Then…
21-15-9 reps for time of:
Thruster @ 42.5kg(30kg)
Toes to bar
Box jump @ 24″(20″)
Post time to comments.
7pm – Weightlifting
“Weightlifting Total”
1 RM Snatch
1 RM Clean & Jerk
Post total load lifted to comments.
Crossfit Richmond In-House Comp Male Winners
1st Paul Baird, 2nd Nick Preston, 3rd Ben Reynolds
Topics: WOD | 2 Comments »
WOD – Tuesday
By CrossFit Richmond | May 14, 2012
Press
5-5-5
Then…
For time:
Run 800 meters
50 Chest-to-bar pull-ups
100 Hand release push-ups
150 kettle bell swing @ 24kg(16kg)
Run 800 meters
You may break up the reps how ever you need to. e.g. 5 C2B Pull-ups, 10 HR Push-ups, 15 KBS. or Try to complete all reps per exercise. The run must not be broken up.
Post time to comments.
2012 CrossFit Richmond In-House Comp Female Winners
1st: Nicky Doogs, 2nd: Lydia Lopes, 3rd: Amy Coghlan
Topics: WOD | 5 Comments »
WOD – Monday
By CrossFit Richmond | May 13, 2012
Front Squat
5-5-5
Then…
‘Partner WOD’
AMRAP in 10 minutes of:
10 Snatch @ 40(30)kg
Max Double Unders
Score is the double unders accumulated in the 10 mins.
Post weight and scores to comments.
Topics: WOD | 4 Comments »
Rest Day – Sunday
By CrossFit Richmond | May 13, 2012
Well done to all those competitors who competed in CrossFit Richmonds 1st In-house Competition
Topics: General | No Comments »
WOD – Saturday
By CrossFit Richmond | May 12, 2012
CrossFit Richmond In-House Competition
WOD 1 – Deadlift
Female bars: 60-65-70-75-80-85-90-95-100-105-110-120kg
Male: 90-100-110-120-130-140-150-160-170-180-190-200-210kg
Nicky Doogs: 120kg, Michael Roward 210kg
WOD 2 – Sandbag sprint/Pull-up/Wall ball/Lateral jump
For time:
200 meter Sandbag sprint @ 15kg
Then complete 3 rounds of:
10 Pull-ups
10 Wall ball shots @ 9kg(6kg)
10 Parellet Lateral jumps
200 meter sprint to Finish
Paul Baird: 3:46, Nicky Doogs: 5:42
WOD 3 – Chipper Eliminator
For time:
200 meter sprint
20 Kettle bell snatch @ 24kg(16kg) – 9 KB’s
20 Burpees onto plate – 8 plates
20 Kettle bell swing @ 24kg(16kg0 – 7 KB’s
20 Thrusters @ 45kg(30kg) – 6 Bars
20 Box jumps @ 24″(20″) – 5 Box’s
20 Power Clean @ 45kg(30kg) – 4 Bars
3 Rope climbs (2) – 3 Ropes
20 Calorie Row – 2 Rowers
Will Goldenburg: 9:58, Nicky Doogs:
Topics: WOD | No Comments »
WOD – Friday
By CrossFit Richmond | May 10, 2012
Rest Day for all athletes Competing on Saturday in the In-House Competition.
For all those that are not please come in and lift heavy shit!
Deadlift
20 Minutes to Find your 1RM
Then…
Chipper for time:
200 meter Row
20 Pull-ups
20 Thrusters @ 42.5kg(30kg)
20 Kettle bell swings @ 24kg(16kg)
20 Box jumps @ 24″(20″)
20 Power Cleans @ 42.5kg(30kg)
20 Burpees
20 Squats
20 Push Press @ 42.5kg(30kg)
200 meter Run
Post time to comments.
Topics: WOD | 1 Comment »