Work Out of the Dayhttp://www.crossfitshoalhaven.com/wod/en-AU2012-02-24T11:10:44ZSquarespace Site Server v5.11.81 (http://www.squarespace.com/)Rest and Recoveryhttp://www.crossfitshoalhaven.com/wod/2012/2/24/rest-and-recovery.htmlShaun2012-02-23T14:01:34ZMWod:

Prep your lower limbs, for a reapeative beating tommorrow.

 

]]>Over head Againhttp://www.crossfitshoalhaven.com/wod/2012/2/23/over-head-again.htmlShaun2012-02-22T14:01:06Z

Strength:

Overhead Squat 5-5-5-5-5
Tomorrow is the day the first open wod is released. Remember you can hit the open wod on Saturday.
Cash out: 10 Renegade Man Makers challenge yourself.
]]>One day till open startshttp://www.crossfitshoalhaven.com/wod/2012/2/22/one-day-till-open-starts.htmlShaun2012-02-21T14:02:12ZFor time:

50 Box jumps 24 (inch box),

50 Jumping pull-ups,

50 Kettlebell swings (1 pood),

Walking Lunge 50 steps,

50 Knees to elbows,

50 Push press (45 pounds),

50 Back extensions,

50 Wall ball shots (20 pound ball),

50 Burpees,

50 Double unders.

]]>Over head risinghttp://www.crossfitshoalhaven.com/wod/2012/2/21/over-head-rising.htmlShaun2012-02-20T14:01:51ZSkill: Handstand Holds
Strength:
Push Press 3-3-3-3-3-3-3



Cash out:

3 RFT

10 Push press

10 Burpees

]]>Amraphttp://www.crossfitshoalhaven.com/wod/2012/2/20/amrap.htmlShaun2012-02-20T05:00:46ZAs many rounds as possible in 15 mins of:

4 10 ft Wall Balls 10 kg

6 Pull-up (strict)s

8 Push-up (hand release)s

10 Ring Rows 

 

]]>Are you ready?http://www.crossfitshoalhaven.com/wod/2012/2/20/are-you-ready.htmlShaun2012-02-20T04:05:49ZGames WOD:

As many rounds as possible in 10 mins of:

30 Double Unders
15 Ground To Overheads 35/25kg

Post total rounds

]]>Shuttlehttp://www.crossfitshoalhaven.com/wod/2012/2/17/shuttle.htmlShaun2012-02-16T14:02:50Z

For Time:
16 10m Run (shuttle)s
15 Double Unders
12 10m Run (shuttle)s
15 Box Jump 24"/20"
8 10m Run (shuttle)s
15 Double Unders
4 10 m Run (shuttle)s
15 Box Jump 24"/20"

Post total time.



Buddy Lee Awesome Video!

]]>On the Ropehttp://www.crossfitshoalhaven.com/wod/2012/2/16/on-the-rope.htmlShaun2012-02-15T14:02:10ZSkill: Rope Climb

WOD:

Four RFT

Run 400m

15 HSPU or scaled variations

15ft Rope climb, 2 ascents

 

]]>-http://www.crossfitshoalhaven.com/wod/2012/2/15/lunge-complete-as-many-rounds-as-possible-in-20.htmlShaun2012-02-14T14:01:42Z

Lunge:

Complete as many rounds as possible in 20 minutes of:
60 Kg Back squat, 7 reps
20Kg dumbbell/Kb Overhead walking lunge, 10 steps (right hand)
7 Burpees
20kg dumbbell/Kb Overhead walking lunge, 10 steps (left hand)

Post total rounds.

Prepare yourself for rope climbs on Thursday.



]]>-http://www.crossfitshoalhaven.com/wod/2012/2/14/helen-three-rounds-for-time-run-400-meters-1-12.htmlShaun2012-02-13T14:01:53ZHELEN

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings

12 Pull ups

Cash out: GHD Back extensions 25 good form reps

]]>