MEMBERS ONLY

 

 

 

social-Facebook  social-Instagram   social-YouTube 

WORKOUT OF THE DAY
WORKOUT OF THE DAY
ben@crossfitadelaide.com

WOD 25/9/17 _team series 1+4



Blasting through 2 of the Team Series workouts today, we'll get straight into the first one to allow plenty of time in between them, remember if you are entered officially into the Team Series you need to lodge your scores for validation by Tuesday morning.

Workout

Team Series Workout 1

9-15-21
Synchro Thrusters
Synchro Burpees

rest

Team Series Workout 4

100 cal row
100 toes to bar

post times to comments

Tags:
ben@crossfitadelaide.com

WOD 23/9/17 _team series



Workout 

Team Series Workout 3

50 synchro wall balls
30 cleans (61/43)
50 synchro wall balls
20 cleans (83/61)
50 synchro wall balls
10 cleans (102/70)


12min cap


post time to comments

Tags:
ben@crossfitadelaide.com

WOD 22/9/17 _teamseries2



The CrossFit Team series has kicked off and we are going to tackle workout 2 today, if you dont have a partner - it'll be just like a normal session and we'll get you sorted and as always scaling / alternative options always available


Workout 

Team Series Workout 2

120 double unders (each)
120 CTB Pullups (sets of 15)
120 Hang Power Snatch (sets of 15)
120 double unders (each)


15min timecap


post time to comments

Tags:
ben@crossfitadelaide.com

WOD 21/9/17 _rowHSW



Workout 

10min Handstand Walk
- max distance in a single attempt

rest

5 rounds
1min row (distance)
3min rest

post distances to comments

Tags:
ben@crossfitadelaide.com

WOD 20/9/17 _94west



94west Wednesday is Here - best effort on todays workout scores themselves a voucher to head down to the inner wests newest brunch / lunch hotspot - 94 West.

Workout 

4 rounds
4min AMRAP
400m run
20 target burpees
Max cal AB
4min rest


post cals to comments

Tags:
ben@crossfitadelaide.com

WOD 19/9/17 _snatchpull



Workout 

10min EMOM
Hang Snatch 2 reps

Snatch Pull
5,5,5,5


post loads to comments

Tags:
ben@crossfitadelaide.com

WOD 18/9/17 _Hang Clean



Workout 

7 sets
1 Hang Clean + 2 Front Squats

rest

21-15-9
Wall Balls
CTB Pullups

post loads and time to comments

Tags:
ben@crossfitadelaide.com

WOD 16/9/17 _strongmansaturday



Workout 

Team 4

2 rounds
3min tyre flip
3min ski (cals)
3min D-ball over shoulder
3min heavy sled
3min rest


post reps to comments

Tags:
ben@crossfitadelaide.com

WOD 15/9/17 _HSW



Workout 

5 rounds
15m Handstand Walk
rest 60-90sec between rounds

rest

12min AMRAP
250m row
5 strict HSPU / pike pushups


post # rounds to comments

Tags:
ben@crossfitadelaide.com

WOD 14/9/17 _pcBS


Its not pretty but it is a 190kg power clean


Workout 

Power Clean
3,3,3,3,3

Back Squat
5,1,5,1,5,1

post loads to comments

Tags:
Next