Inner West CrossFit http://innerwestcrossfit.com Life Changing Fitness Fri, 18 May 2012 20:00:23 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Saturday 19/5/12 http://innerwestcrossfit.com/2012/05/saturday-19512/?utm_source=rss&utm_medium=rss&utm_campaign=saturday-19512 http://innerwestcrossfit.com/2012/05/saturday-19512/#comments Fri, 18 May 2012 20:00:23 +0000 Dave http://innerwestcrossfit.com/?p=2951 <iframe width=”560″ height=”315″ src=”http://www.youtube.com/embed/u_RzyIJi8qc” frameborder=”0″ allowfullscreen></iframe>

Strength / Skill

Max Effort Weighted Pull-Up

 

WOD

“Elizabeth”

For Time:

21-15-9 of:

Squat Cleans (60kg/42.5kg)
Ring Dips

]]> http://innerwestcrossfit.com/2012/05/saturday-19512/feed/ 0 Friday 18/5/12 http://innerwestcrossfit.com/2012/05/friday-18512/?utm_source=rss&utm_medium=rss&utm_campaign=friday-18512 http://innerwestcrossfit.com/2012/05/friday-18512/#comments Thu, 17 May 2012 19:00:41 +0000 Dave http://innerwestcrossfit.com/?p=2932
Strength / Skill
1. a)Bulgarian Split Squat (rest 60 sec)

5-5-5

b) Single Arm DB Press

8-8-8 (8-L, 8-R)

(Rest 2 mins)

WOD
4 Rounds each for time of:
200m Run
10 Burpees
10 Thrusters (50kg/35kg)
Rest 2mins

]]> http://innerwestcrossfit.com/2012/05/friday-18512/feed/ 0 Event Times for Friday http://innerwestcrossfit.com/2012/05/event-times-for-friday/?utm_source=rss&utm_medium=rss&utm_campaign=event-times-for-friday http://innerwestcrossfit.com/2012/05/event-times-for-friday/#comments Thu, 17 May 2012 11:53:22 +0000 Dave http://innerwestcrossfit.com/?p=2954 The event times for the teams competition at the CrossFit Regionals in Wollongong for tomorrow are: Event 1 – 10:00am Event 2 – 1:35pm

]]> http://innerwestcrossfit.com/2012/05/event-times-for-friday/feed/ 0 Thursday 17/5/12 http://innerwestcrossfit.com/2012/05/thursday-17512/?utm_source=rss&utm_medium=rss&utm_campaign=thursday-17512 http://innerwestcrossfit.com/2012/05/thursday-17512/#comments Wed, 16 May 2012 19:00:20 +0000 Dave http://innerwestcrossfit.com/?p=2927
Strength / Skill
3 x Max Effort Handstand Walks

WOD
For Time:
75 Burpees
50 Hang Power Cleans (42.5kg/30kg)
25 Strict Pullups

]]> http://innerwestcrossfit.com/2012/05/thursday-17512/feed/ 0 Wednesday 16th May- CrossFit mums http://innerwestcrossfit.com/2012/05/wednesday-16th-may-crossfit-mums/?utm_source=rss&utm_medium=rss&utm_campaign=wednesday-16th-may-crossfit-mums http://innerwestcrossfit.com/2012/05/wednesday-16th-may-crossfit-mums/#comments Tue, 15 May 2012 22:25:01 +0000 Dave http://innerwestcrossfit.com/?p=2944 Strength:

Push Press

3-3-3-3-3-3

WOD:

10 minute AMRAP

7 Pull Ups

14 Knee Tucks

20 DB Push press (10 each arm)

 

]]> http://innerwestcrossfit.com/2012/05/wednesday-16th-may-crossfit-mums/feed/ 0 Wednesday 16/5/12 http://innerwestcrossfit.com/2012/05/wednesday-16512/?utm_source=rss&utm_medium=rss&utm_campaign=wednesday-16512 http://innerwestcrossfit.com/2012/05/wednesday-16512/#comments Tue, 15 May 2012 19:00:34 +0000 Dave http://innerwestcrossfit.com/?p=2924
Strength / Skill
Snatch Balance
2-2-2-2-2

WOD
As many rounds as possible in 14 mins of:
7 Kettlebell Goblet Squats (24kg/16kg)
14 Toes-to-Bars
21 Kettlebell Swings

]]> http://innerwestcrossfit.com/2012/05/wednesday-16512/feed/ 0 Tuesday 15/5/12 http://innerwestcrossfit.com/2012/05/tuesday-15512/?utm_source=rss&utm_medium=rss&utm_campaign=tuesday-15512 http://innerwestcrossfit.com/2012/05/tuesday-15512/#comments Mon, 14 May 2012 19:00:52 +0000 Dave http://innerwestcrossfit.com/?p=2921
Strength
Deadlift
3-3-3-3-3

WOD
5 Rounds for Total Reps of:
1 Min ME OHS (42.5kg/30kg)
Rest 30 Sec
1 Min Ball Slams (9kg/6kg)
Rest 30 Sec

]]> http://innerwestcrossfit.com/2012/05/tuesday-15512/feed/ 0 Monday 14th May- CrossFit mums http://innerwestcrossfit.com/2012/05/monday-14th-may-crossfit-mums/?utm_source=rss&utm_medium=rss&utm_campaign=monday-14th-may-crossfit-mums http://innerwestcrossfit.com/2012/05/monday-14th-may-crossfit-mums/#comments Sun, 13 May 2012 21:36:08 +0000 Dave http://innerwestcrossfit.com/?p=2940 Strength / Skill

Front Squat

3-3-3-3-3-3

WOD

As many rounds as possible in 10 mins of:
10 Burpee (bar facing)s
20 Push Presses (40/30)

]]> http://innerwestcrossfit.com/2012/05/monday-14th-may-crossfit-mums/feed/ 0 Monday 14/5/12 http://innerwestcrossfit.com/2012/05/monday-14512/?utm_source=rss&utm_medium=rss&utm_campaign=monday-14512 http://innerwestcrossfit.com/2012/05/monday-14512/#comments Sun, 13 May 2012 19:00:10 +0000 Dave http://innerwestcrossfit.com/?p=2917
Strength / Skill
Hang Squat Snatch
1-1-1-1-1-1-1

WOD
As many rounds as possible in 10 mins of:
10 Burpee (bar facing)s
20 Push Presses (40/30)

]]> http://innerwestcrossfit.com/2012/05/monday-14512/feed/ 0 Saturday 12/5/12 http://innerwestcrossfit.com/2012/05/saturday-12512/?utm_source=rss&utm_medium=rss&utm_campaign=saturday-12512 http://innerwestcrossfit.com/2012/05/saturday-12512/#comments Fri, 11 May 2012 20:00:56 +0000 Dave http://innerwestcrossfit.com/?p=2914
Strength
Front Squat
5-3-2-2-1

WOD
5 Min AMRAP of Double Unders
4 Min AMRAP of KBS 24/16kg
3 Min AMRAP of T2B

]]> http://innerwestcrossfit.com/2012/05/saturday-12512/feed/ 0