Workout of the Day (W.O.D)

Strength: Front squat 4 x 3 rep W.O.D. ‘Randy’ 75 Power snatch (35/25) For time. Compare to: 03/12/2010

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=563 w=200 h=220 float=right]Lyndie returned with 122.5kg. The saga continues… Strength: Clean 3 x 3 rep W.O.D. Push press (40/25) Box jump Pull up 10 to 1 reps

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=562 w=200 h=220 float=right]Ness got bumped on the leader board for Deadlift last night. We wouldn’t dare call her competitive, so for some random reason she replied with a new Deadlift

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=561 w=200 h=220 float=right]Nice low overhead squat from Andrea yesterday, on top of the leader board with 52.5kg. She’s increased her 1RM by almost 20kg so far this year, still so

Check out the highlights from the 2011 Reebok CrossFit Games Australia Regional Competition. Looking forward to getting another team over there next year!! Strength: Overhead squat 4 x 3 rep W.O.D. 6 Burpee 8 Front squat (60/40) 10 minutes as many rounds as possible.

[singlepic id=560 w=200 h=220 float=right]Strength: Snatch 3 x 3 W.O.D. Power snatch (40/25) Pull up 21, 15, 9 reps. HAPPY BIRTHDAY JANET & SOPHIE!!

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=309 w=200 h=220 float=right]The Fight Gone Bad fundraiser is coming up again in November, more details will be out closer to the event. W.O.D. ‘Fight Gone Bad’ Wall ball Sumo deadlift

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=559 w=200 h=220 float=right]It’s Cierans super sweet 21st tonight so you all get to warmup with a workout he’s created. There may be a few of his favored exercises in there,

[singlepic id=558 w=200 h=220 float=right]Steven’s getting stronger, half way up from squatting 100kg. Strength: Back squat 4 x 3 rep W.O.D. ‘Jeremy’ Overhead squat (40/25) Burpee 21, 15, 9 reps, for time. Compare to: 12/04/2011

Check out the action from CFNZ’s 3rd Birthday Battle Royale last weekend. In fast forward, but not as much as you might think…everyone was nearly that fast!! You’ll spot a few CF Birkenhead members, even a few of our kids competing. Strength: Shoulder press 4 x 3 rep W.O.D. Run 400 15 Kettlebell swing (24/16)