Tag Archives: pull ups

All WOD’s will now be posted on our brand new CrossFit Caloundra site! Click here www.crossfitcaloundra.com.au FacebookTwitterDiggIt

Run or Row 5km This is a benchmark workout guys, if running is a weakness then you definitely need to get to the box tommorow and do this workout. See you there. FacebookTwitterDiggIt

All WOD posts will be on our new website www.crossfitoverhaul.com.au from now on folks! We will be posting news and events regularly so keep an eye out for those too. FacebookTwitterDiggIt

Pick one skill that you need to practice and spend 20 minutes working it. Ask the trainer for assistance and progressions/regressions. Met Con 60s weighted plank then 10-1 situps 1-10 either Air squats or double unders finish with 60s weighted … Continue reading →

Option A “Running Jackie” 1000m Run 50 Thrusters (20kg/15kg) 30 Pullups Option B “Jackies Ugly Sister” 1000m Run 50 Thrusters (20kg/15kg) 30 Pullups 500m Run 25 Thrusters (20kg/15kg) 15 Pullups 250m Run 15 Thrusters (20kg/15kg) 10 Pullups Choose the option … Continue reading →

Strength Press Warm up sets 5 Reps@55%, 3 Reps@65%, 2 Reps @75% 1 Rep @85% then Complete 7 sets of 1 Rep @ 90-95% of 1RM Rest 2-3 Mins between sets then Weighted front plank 60 secs 15 Hollow Body … Continue reading →

Metcon 500m Run 20 Front Squats (60kg/40kg) from the ground (no racks) Rest 2 Mins 50 Burpees 15 Front Squats (60/40kg) Rest 2 Mins 500m Run 10 Front Squats (60/40kg) What you are capable of is far beyond what you … Continue reading →

Skills – Max Height Vertical Box Jump 15 Mins to Work up to a max height box jump from stationary position Max of 3 failed attempts Strength – Deadlift Warm up sets 6 Reps@55%, 5 Reps@65%, 3 Reps@75% 3 Reps … Continue reading →

4 minute total round of 2 Min AMRAP 3 Ring Dips 5 Ring Rows 7 Jump Squats Then 1 Min Max Double Unders Then 1 Min Rest Repeat for 5 Rounds Score is total reps of lowest round (including Double … Continue reading →

It’s a goodie folks! Courtesy of CrossFit Brisbane For time:- Tabata row (1 cal = 1 rep) 150 KB Swings, 24kg (16kg) 30 Burpees The workout is timed from the beginning of the Tabata row. Record the lowest calorie count for … Continue reading →