Tuesday AMRAP

WOD
12 min AMRAP:
-3 bench Press  (60kg)
-5 back squat    (80kg)

Score= 11 rounds/ 3 BP

I Highly recommend doing a workout like this, Strength biased, but approaching it like a met-con. Meaning there's no rest, all out, "balls to the wall" you might say. unlike a typical met-con where you more often than not find yourself gasping for air, this was more about muscle fatigue. Think i'll do a lot more of these types of wods, Really enjoyed this one.

Christmas Eve WOD

Saturday 24th December.. Xmas Eve wod at Cooee Crossfit!

12 days of Christmas
1) mountain climber
2) air squats
3) double-unders
4) sit-ups
5) walking lunges
6) toes to bar
7) cockroaches
8) pistols
9) weighted get-ups   10kg
10) 200m run (once)
11) box jumps           24"
12) box dips

Time= 18:44

Friday madness

WOD#1: strength
front squats (1rm=105kg)
-5 reps of 65% of 1rm=67.5kg
-5 reps of 70% of 1rm=72.5kg
-armap of 75% of 1rm=13reps @ 77.25kg

then: (Supplementary movements)
-3x10 thusters 40kg
-3x10 pistols
-3x10 front rack lunges 40kg

WOD# 2:
17 min AMRAP:
-Every minute on the minute, Do 5 KB swings (28kg) and add 1 pull-up each minute.
total= finished 12 full rounds


WOD#3) wod games 3:
AMRAP 5 of deadlifts 70kg
rest 3 mins
AMRAP 1 of shoulder to overhead 40kg
total= 87 deadlifts (6090kg), 31 push press (1240kg)
total weight moved=7330kg

GRACE

The Last three weeks have been hectic for me trying to organise this exchange trip to Halifax, Canada. This post is for yesterday, a notable achievement- for myself anyway.

Benchmark 1pm- "Grace"
-30 Clean to overhead (rx=60kg)
My time= 4:38

This is a massive improvement for me as my last time for Grace was 7:43 @ 50kg back on March 11. Nine months later and i've slashed my time considerably and with a heavier weight. I feel that i could have done even better as well as my sets went 5-3-2-2-2(14)- then singles all the way in. So big room for improvement!

Cooee Wod 1:30pm
5 rounds for time:
-4 squat cleans (60kg)
-8 pistols
-12 pull ups
My time= 7:16

Was pretty wrecked for this one, but it helped that most of these movements are my strengths. Did the first round of pull ups butterfly and half of the last set, in the middle I ran out of steam for this movement and reverted back to kipping. Pistols are the shit! especially with kick ass oly lifting shoes... flew through these.

If you're having a shit day... this makes me smile everytime!
http://youtu.be/O6Xo21L0ybE