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Rooftop of Dreams
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26/10/12 – Climb The Ladder
15min AMRAP Increase One Rep Per Round Of Each. Push-Up Air Squat Toes To Bar Post rounds to comments.
25/10/12 – 3 By 3 By 2
Complete Each AMRAP in order, then repeat and compare scores. 3min AMRAP Of: 3 Deadlift (1.5 x BW/BW) 5 Burpee Over Bar 3min AMRAP Of: 5 Hang Power Clean (75%BW/60%BW) 7 Ring Dip 3min AMRAP Of: 7 Box … Continue reading
24/10/12 – Push Push Push
For Weight: Shoulder Press 1-1-1-1-1reps Push Press 3-3-3-3-3reps Push Jerk 5-5-5-5-5reps Post post loads for each set to comments.
23/10/12 – Tabata Vs Tabata
Perform The Following Tabatas Shoulder Press (20kg/15kg) Vs Push-Up Rest Exactly 2 min, Then Kettlebell Deadlift (2x24kg/2x16kg) Vs Pull-Up Rest Exactly 2 min, Then Sit-Up Vs Double Under Each Tabata consist of 16 round, 8 of each exercise in … Continue reading
22/10/12 – It’s Only 400m?!
400m Of Walking Lunges For Time: Every lunge must be knee to the ground followed by standing tall to full extension. NO DUCK WALKS. NO Hands On The Legs. If you stop, you must restart behind where your back foot … Continue reading
20/10/12 – Bri’s Going Away Wod
Work Through The Following List 10 to 1 Vs 1 to 10 Of: 10 to 1 Inverted Burpee Handstand Push-Up 1 to 10 Skin The Cat 10 to 1 Power Clean (42.5kg/30kg) 1 to 10 Box Jump (32″/24″) Post … Continue reading
19/10/12 – Fi’s Birthday WOD
20min AMRAP Of: 30 Sit-Up 20 Walking Lunge 10 Ring Row 5 Front Squat (60kg/45kg) China Town Run Post rounds to comments.
18/10/12 – 15min AMRAP
21 Double Under 9 Jerk (50kg/35kg) 7 Box Jump (24″/18″) 5 Burpee To Bar Post number of rounds to comments.
17/10/12 – NATE
20min AMRAP Of: 2 Muscle-Up 4 Handstand Push-Up 8 Kettlebell Swing (32kg/24kg) Post number of rounds to comments.
16/10/12 – Row Row Row
4 Rounds For Time Of: 500m Row 50 Air Squats Post time to comments.
15/10/12 – CrossFit Total
Find Your 1 Rep Max for the day Of: Shoulder Press Back Squat Deadlift Post Max Load to comments.
13/10/12 – Deck Of Cards
Work Your Way Through A Whole Deck Of Cards Using The Values In the Pic Below Post time if finished before 45min cut off or post total number of reps left in the deck that you did not complete … Continue reading
12/10/12 – 7min AMRAP
7 Toes To Bar 7 Hang Power Clean (42.5kg/30kg) 7 Box Jump (32″/24″) Rest exactly 3min then repeat. Post number of rounds to comments.
11/10/12 – Claire’s Birthday WOD
25min AMRAP Of: 5 Chest to Bar Pull-Up 7 OverHead Sit-ups (20kg/15kg) 9 Thruster (42.5kg/30kg) China Town Run Post rounds to comments.
10/10/12 – Push Press
Push Press 1-10-1-20-1-30 Establish 1rm for the day then use in the above rep scheme. All sets must be completed unbroken. If weight is dropped or reracked before completing the total number of reps for the set then it … Continue reading
9/10/12 – Short & Fast!!!
250m Rower Sprint Perform a max effort 250m Sprint Use the time of the first sprint to compare to the next 7 repeats, for a total of 8 rounds of 250m sprints. Rest as needed between the rounds. Penalties apply … Continue reading
8/10/12 – Elizabeth
21-15-9 Of: Clean (62.5kg/45kg) Ring Dips Post time and scaling to comments.
6/10/12 – Filthy Fifty
Complete The Following For Time 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings (16kg) 50 Walking Lunge 50 Knees To Elbows 50 Push Press (Bar) 50 Back Extensions 50 Wall Ball (9kg/7kg) 50 Burpees 50 Double Unders Post … Continue reading
5/10/12 – 20min AMRAP
7 Hang Power Clean (42.5kg/30kg) 14 Walking Lunge 7 Pull-Up 14 Box Jump (24″/16″) Post number of rounds to comments.
4/10/12 – Freddy’s Revenge
5 Rounds For Time Of: 5 OverHead Any How (Press, Push Press, Jerk…) (85kg/57.5kg) 10 Burpee To Bar Post time to comments.
3/10/12 – 3 Rounds For Time
Of: China Town Double BallRun (9kgx2/7kgx2) 9 Box Jump (32″/24″) 15 Kettlebell Swing (24kg/16kg) 21 Double Under Post time to comments.
2/10/12 – Cindy Or Mary
Your choice of either: CINDY 20min AMRAP 5 Pull-Up 10 Push-Up 15 Air Squat Or MARY 20min AMRAP 5 Handstand Push-Up 10 Pistol Squat 15 Pull-Up Post WOD chosen and number of rounds to comments. … Continue reading
1/10/12 – Paleo Challenge WOD
Karen With Incentive For Time: 150 Wall Ball (9kg/7kg) 10 Knees To Elbows every time the ball is lowered below the waist or is supported by anything but the hands. Post time and number of knees to elbows to … Continue reading
29/9/12 – End Of Mobility Challenge WOD
First: Fine 1rm for OverHead Squat Then: 30min AMRAP Of: 5 Full Squat Snatch (42.5kg/30kg) 5 Tyre Flip Jump Through Burpee China Town Run (+1 lap) Post rounds to comments.
28/9/12 – Double Death
Death By: Burpee Sprint (Or Pull-Up) Then Death By: Sit-Up Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute… and so on. The workout ends when you can … Continue reading
27/9/12 – DANYA
20min AMRAP Of: 7 Push Up 7 Wall Ball 2 For 1 (9kg/7kg) 7 OverHead Walking Lunge Steps (25kg/15kg)* *Penalty: 20 Kettlebell Swing (24kg/16kg) every time the plate touches or is lower than the head. Post rounds to … Continue reading
26/9/12 – 1 to 10 vs 10 to 1
Of: Chest To Bar Pull-Up Squat Snatch (50kg/37.5kg) Pull-Up start at 10 counting down to 1 and Snatch starts at 1 and counts up to 10. Post time to comments.
25/9/12 – 20min AMRAP
1 Lap Of Stairs (4 Flights) 7 Clean & Jerk (60kg/45kg) 5 Burpee Pull-Up Post number of rounds to comments.
24/9/12 – Tabata Vs Tabata
Perform The Following Tabatas Wall Ball (9kg/7kg) Vs Push-Up Rest Exactly 2 min, Then Row (Cal) Vs OverHead Sit-Up (10kg/5kg) Rest Exactly 2 min, Then Knees To Elbows Vs Walking Lunge Each Tabata consist of 16 round, 8 of … Continue reading
22/9/12 – 5 Rounds For Time
China Town Run Plus 1 Lap 10 Tyre Flip 10 Jerk (50kg/37.5kg) 10 Pull-Up Post time to comments.
21/9/12 – 15min AMRAP
10 Deadlift (62.5kg/45kg) 7 Burpee Over Bar 5 Toes To Bar Post number of rounds to comments.
20/9/12 – 25min AMRAP
250m Row 10 Ring Dip 15 Box Jump (24″/16″) 20 Kettlebell Swing (24″/16″) Post number of rounds to comments.
19/9/12 – Max Out
5 Rounds For Weight MAX Shoulder Press (85% BW/65% BW) Max Pull-UP Max Back Squat (BW/75% BW) No rest between exercises but rest as needed between rounds. Post total weight moved divided by body weight. Count pull-ups as … Continue reading
18/9/12 – 4 Rounds For Time
30 Sit-Up 40 Air Squats 50 Double Under China Town Double Ball Run (9kg/7kg) Post time to comments.
17/9/12 – J.T.
21-15-9 Of: Handstand Push-Up Ring Dips Push-Up (Ring Push-Up For a Challenge) Post time and scaling to comments.
15/9/12 – Fight Gone Bad Championship
5 Rounds For Time Wall-Ball REPS (9kg/7kg) Hang Power Clean REPS (35kg/25kg) Box Jump REPS (20″) Push-Press REPS (35kg/25kg) Row CAL 1 minute rest in between rounds. Post total Reps and Cal for all 5 rounds to comments. … Continue reading
14/9/12 – Push, Push, Push
For Weight: Shoulder Press 1-1-1-1-1reps Push Press 3-3-3-3-3reps Push Jerk 5-5-5-5-5reps Post post loads for each set to comments.
13/9/12 – OverHead Lunging Annie
50 – 40 – 30 – 20 – 10 Reps Double Under OverHead Sit-Up (10kg/5kg) Walking Lunge Steps Post time to comments.
12/9/12 – Mathletics
20min AMRAP Completing all of below counts as one round. 5 Cycles Of 1 Clean 3 Front Squat Then 5 Cycles Of 1 Jerk 3 Overhead Squats Then 5 Box Jump (32″/24″) The goal is to move as much … Continue reading
11/9/12 – 20 Min AMRAP
5 Deadlift (1.5 x BW/1 x BW) 7 Burpoee To Bar 30 Double Post number of rounds to comments.
10/9/12 – 20min AMRAP
5 Push Press (50kg/35kg) 7 Hang Power Clean (50kg/35kg) 9 Box Jump (32″/24″) Post rounds to comments.
8/9/12 – Murph
Complete For Time: 1.6km Run 100 Pull-Up 200 Push-Up 300 Squat 1.6km Run The WOD must start and finish with a full 1.6km Run. Exercise in between may be partitioned as needed. For extra challenge perform exactly as written. … Continue reading
7/9/12 – Back Squat
Back Squat 1-10-1-20-1-30 Establish 1rm for the day then use in the above rep scheme. All sets must be completed unbroken. If weight is dropped or reracked before completing the total number of reps for the set then it … Continue reading
6/9/12 – 20min AMRAP
25 Kettlebell Swing (24kg/16kg) 15 Burpee Box Jump (24″/16″) 5 Toes To Bar Post number of rounds to comments.
4/9/12 – She’s Back
FRAN 21-15 -9 Thruster (42.5kg / 30kg) Pull-Up Post time to comments. Compare to 15/5/12
3/9/12 – Short & Fast!!!
250m Rower Sprint Perform a max effort 250m Sprint Use the time of the first sprint to compare to the next 7 repeats, for a total of 8 rounds of 250m sprints. Rest as needed between the rounds. Penalties apply … Continue reading
1/9/12 -Mobility Challenge WOD
First: Fine 1rm for OverHead Squat Then: 30min AMRAP Of: 5 Full Squat Snatch (42.5kg/30kg) 5 Tyre Flip Jump Through Burpee China Town Run (+1 lap) Post rounds to comments.
31/8/12 – 14min AMRAP
Of: 7 Box Jump (32″/24″) 7 Front Squat (60kg/45kg) 7 Chest To Bar Pull-Up Post number of rounds to comments.
30/8/12 – Up And Down By 5
Of: 30 to 5 reps of Wall Ball (9kg/7kg) Vs 5 to 30 reps of Hang Power Clean (50kg/35kg) Wall Balls start at 30 counting down to 5 reducing by 5 reps per round and Hang Power Cleans … Continue reading
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