WODs
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Rooftop of Dreams
ROD
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22/2/12 – 20min AMRAP
Of: 5 Burpee Pull-Up (Bar 12″ from full reach) 10 Deadlift (BW/70% BW) 15 Overhead Lunge (Steps, 20kg/10kg) Post number of rounds to comments. This goes out to everyone taking part in the CrossFit Open.
21/2/12 – 4 Rounds
For Time 500m Row 10 Front Squat (50kg/30kg) 50 Double Under 10 Handstand Push-Up Post time to comments.
20/2/12 – Max Out
5 Rounds For Weight MAX Shoulder Press (85% BW/65% BW) Max Pull-UP Max Back Squat (BW/70% BW) No rest between exercises but rest as needed between rounds. Post total weight moved divided by body weight. Count pull-ups as body weight. … Continue reading
18/2/12 – 15 min AMRAP
3 Muscle-up 5 Jerk (BW/70% BW) 7 Burpee Over Bar Post number of rounds to comments.
17/2/12 – Isabel
For Time 30 Squat Snatch (62.5kg/42.5kg) First find 1RM for Squat Snatch and then perform the above WOD. Post 1RM, time, and scaling to comments.
16/2/12 – Rain Rain Go Away
8 Tabata Rounds Of Each: Row CAL Sumo Deadlift High-Pull REPS (32kg/24kg) Slam Ball REPS (9kg/6kg) Overhead Lung (20kg/10kg Plate) Turkish Get-Up (16kg/10kg) 30sec rest between Tabata rounds. Complete all 8 rounds of one exercise before moving to the next. … Continue reading
15/2/12 – Barbara
5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest exactly 3 minutes between rounds. Post total time to comments.
14/2/12 – Jackie
1000m Row 50 Thruster (20kg/15kg) 30 Pull-Up Post time to comments.
13/2/12 – 20min AMRAP
Of: 40m Farmers Walk (2x24kg/2x16kg) 7 Squat Clean (50kg/35kg) 21 Double Unders Post number of rounds to comments.
11/2/12 – Fight Gone Bad
3 Rounds For Time Wall-Ball REPS (9kg/7kg) Sumo Deadlift High-Pull REPS (35kg/25kg) Box Jump REPS (20″) Push-Press REPS (35kg/25kg) Row CAL 1 minute rest in between rounds. Post total score to comments. For a challenge complete 5 rounds for a … Continue reading
10/2/12 – 7min AMRAP
Of: 7 Front Squat (1/3 of 1RM) 7 Box Jump (24″/18″) 7 Deadlift (Kgs used for FS) Post number of rounds and front squat weight to comments.
9/2/12 – It’s Only 400 Meters?!
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
8/2/12 – Nasty Girls
3 Rounds For Time Of: 50 Squats 7 Muscle-Ups 10 Hang Power Clean (62.5kg/42.5kg) Post time to comments.
7/2/12 – CrossFit Total
1 RM Back squat 1 RM Shoulder Press 1 RM Deadlift Post total weight to comments.
6/2/12 – 7 Rounds
For time of: 14 Thruster 14 Knees To Elbows 14 Walking Lung Post time to comments.
4/2/12 – 30min AMRAP
Of: 5 Burpee 10 Ball Slam (9kg/6kg) 5 Wall Climb 10 Hang Power Clean (42.5kg/30kg) Post number of rounds to comments.
3/2/12 – 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
2/2/12 – Annie
50-40-30-20-10 reps Of: Double Under Sit-Up Post time to comments.
1/2/12 – JT
21-15-9 Of: Handstand Push-Up Ring Dips Push-Up Post time and scaling to comments.
31/1/12 – Eva
5 Rounds For Time Of: Run 30 Kettlebell Swing (32kg/24kg) 30 Pull-Up Post time and scaling to comments.
30/1/12 – Mathletics
20min AMRAP Completing all of below counts as one round. 5 Rounds Of 1 Clean 3 Front Squat Then 5 Rounds Of 1 Jerk 3 Overhead Squats Then 5 Box Jump (32″/24″) The goal is to move as much … Continue reading
27/1/12 – Happy Australia Day
Group WODs
26/1/12 – Kelly
5 Rounds For Time Of: 2 x Laps of the stairs 30 Box Jump (24″/18″) 30 Wall Ball (10′) Post time to comments.
25/1/12 – SNATCH!
10 Rounds For Time 9 Knees To Elbows 6 Ring dips 3 Snatch (60kg / 42.5kg) Post time to comments.
24/1/12 – New Pull-Up Bars!!!
To Celebrate… FRAN 21-15 -9 Thruster (42.5kg / 30kg) Pull-Up Post time to comments.
21/1/12 – AMRAP 20min
5 Deadlift (1 x BW / .75 x BW) 10 Burpee To Bar 15 Sit-Up 20 Double Under Post number of rounds to comments.
20/1/12 – 10 To 1 & 1 to 10
10 to 1 Thruster (42.5kg / 30kg) vs 1 to 10 SDHP (42.5kg / 30kg) Post time to comments.
19/1/12 – Face The Fear
Max Height Box Jump Max Walking Lunges (unbroken, continuous movement) Max Double Unders (single unbroken set) Max Ring Dips or Ring Push-Ups (single set without coming off the rings) Max Handstand Push-Up or Handstand Hold Post results to … Continue reading
18/1/12 – 5 Rounds
10 Ball Slams 20 Double Unders 30 Push-Ups 40 Sit-Ups 50 Squats Rest exactly 3 minutes between rounds. Post total time to comments.
17/1/12 – Overhead Squat & Turkish Get-Up
Overhead Squat 3-3-3-3-3 Turkish Get-Up 5-5-5-5-5 (each arm) Post loads to comments.
14/1/12 – 21-15-9
Ring Dip Burpee Back Squat (1.5 x Body Weight/1 x Body Weight) Post time to comments.
Friday The 13th – 20min AMRAP
Of: 15m Overhead Lunges (20kg/10kg) 20 GHD Sit-ups 15 Sumo Deadlift High Pull (SDHP) (50kg/35kg) 20 Double Unders Post number of rounds to comments.
12/1/12 – 7 Rounds For Time
Of: 7 Hang Power Clean (42.5kg/30kg) 7 Push Jerk (42.5kg/30kg) 7 Ring Pushup 7 Box Jump (24″/18″) 70sec Rest (exactly 70sec Rest between rounds) Record total time (rest is counted, but do not rest at the end of the … Continue reading
11/1/12 – Heavy or Long?
Clean / Front 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 re-racked or dropped before completing the total number of reps for the set … Continue reading
10/1/12 – Double Death
Death By: Sprint (14m) and Box Jump (24″/18″) 3min Rest Then Death By: Hang Power Clean & Jerk (Pick Your Poison) Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the … Continue reading
9/1/12 – AMRAP 20min
Of: 10 Thrusters (42.5kg/30kg) 10 Pushups 56m Kettlebell Farmers Carry (2x24kg / 2x16kg) Post number of rounds to comments.
WOD
Rooftop of Dreams
ROD
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