"5 x 5 Deadlift"

Wednesday 7/1/09

"5 x 5 Deadlift"

Deadlift

Warm up sets

1 x 10 - 1 x 8 - 1 x 5 - 1 x 2

(2 reps should be at intended working weight)

Working sets

5 x 5 x 80% of your 1 RM (1 Rep Max)

"Ah Gee Thanks Freddie C"

Tuesday 6/1/09

"Ah Gee Thanks Freddie C"

For Time

21 -15 - 09

KBS & DB Push Press

1000 mtr Row

09/15/21

KBS & DB Push Press

Scale weight as required

This Wod was inspired by

Freddie C of CF One World

Union City California

"Grindy"

Monday 5/1/09

"Grindy"

Compare to 22/4/08

10 Power Clean & Push Press or Push Jerk

5 Rounds of Cindy (5 Pull ups - 10 Push ups - 15 Squats)

10 Power Clean & Push Press or Push Jerk

5 Rounds of Cindy (5 Pull ups - 10 Push ups - Squats)

10 Power Clean & Push Press or Push Jerk

For time

Team Time

W.O.D. Sunday 4th January
"Team Time"

In teams of five members complete the following:

375 WBS
300 Row (cal)
225 KBS
150 Pull-ups
75 Push-ups

Only one member can do any one discipline at a time, ie
every member of the team should always be working but on a different exercise.
Each member must share the load by doing part of each exercise.

Teams should work out the best approach for their team.

Welcome Back

W.O.D. Sat 3rd January '09
"Welcome Back"

Row/Run/Crosstrain 1000m
15 SDHP
RorRorX 800m ~ RorRorX 200m
15 KBS
RorRorX 600m ~ RorRorX 400m
15 WBS
RorRorX 400m ~ RorRorX 600m
15 Pull-ups
RorRorX 200m ~ RorRorX 800m
15 Box Jumps
Row/Run/Crosstrain 1000m

Great weather for a run ~ get out there and
blow the festive cobwebs away.

"2nd Day of the Year Workout"

Friday 02/01/09

2nd Day of the Year workout"

3 Rounds for time

50 Wall Ball Shots x 9 kg

40 Double Unders

30 Kettlebell Swings x 24 kg

20 Push ups

10 Pull ups

Workout courtesy of Crossfit Santa Cruz Central

"Neil's New Years Day Workout"

Thursday 1/01/09

"Neil's New Years Day Workout"

For time

2 x DB Bear complex

20 Burpee Pull ups

200 Squats

2000 mtr Row

200 Squats

20 Burpee Pull ups

2 x DB Bear complex

DB Bear Complex

5 Deadlift - 5 Hang power Clean - 5 Squats - 5 Push press

15 kg DBs

Workout courtesy of Crossfit Santa Cruz Central

Happy New Year Everybody