WORKOUTMarch 2011
Thursday, 31st March 2011
10-1 100m Run Wall Balls 8/6kg Hand Release Push Ups KB SDHP 24/20kg Sit Ups  Wednesday, 30th March 2011
REST DAY Training at REX 10 x 400m Run 2:1 Work rest ratio Following the 11.2 WOD on Saturday we will be having a BBQ Breakfast so be sure to stick around!
 Tuesday, 29th March 2011
"Helen on Roids" 1.2km Run 63 x KB Swings 36 x Pull Ups 800m Run 42 x KB Swings 24 x Pull Ups 400m Run 21 x KB Swings 12 x Pull Ups James: 22.35 (20kg) Andrew: 27.04 (20kg) Dunny: 29.51
 Well Done Sloany!!! #6 in AUSTRALIA!!! Monday, 28th March 2011
Courtesy of CrossFit HQ 75 x Squats 50 x Pull Ups 20 x Ring Dips 50 x Squats 35 x Pull Ups 15 x Ring Dips 25 x Squats 20 x Pull Ups 10 x Ring Dips Including a 1 mile run or 750m row before and after
Aaron S: 26.03 Ange: 34.22 Aidan: 43.50  Raw Edge CrossFit #28 in our Region!!! Well done to our athletes!!!! 5 weeks to go! Sunday, 27th March 2011
THROWDOWN SERIES WOD 2 750m row 21 x Deadlifts 100/70kg 30 x Ring Push Ups 15 x Deadlift 25 x Ring Push Ups 9 x Deadlifts 20 x Ring Push Ups 750m row Saturday 26th March 2011
REST DAY Training at REX WOD: Back Squat: 6,4,4,2,2,1,1,1 Guys, last chance to complete the 1st Open Sectionals WOD today and 4.30pm Sunday. Make sure you load your results before the cut off time of 1700hrs PDT. Great work by all to date. Keep it up guys. Friday, 25th March 2011
SKILLS L-Sit L-Pull ups  Thursday, 24th March 2011
"McGhee" 5 x Deadlifts 125/80kg 13 x Push Ups 9 x Box Jumps Sloany: 14+2dl (125kg) Darren: 18+1dl (100kg) Scott: 20+7bj (80kg) Aaron: 20 (80kg)
Craig: 11 (80kg) Fiona: 20+pu (70kg) DT: 14+5dl Justin: 20+6 pu (60kg)  Wednesday, 23rd March 2011
For time: Row 1km Run 1km 20 x Push Jerk 40/60kg Run 1km Row 1km Rowdy: 25.19 Sheree: 26.24 Dale: 27.17 Matt: 28.12 Jane: 30.22
 Tuesday, 22nd March 2011
REST DAY Training at REX For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups G: 12.19 Brandon: 14.55 Sloany: 17.33 James: 19.42
Monday, 21st March 2011
4 rounds for time of: 5 x Deadlifts 120/80kg 10 x Hand Release Push Ups 400m Run Ange: 10.19 Aidan: 12.16 Rowdy: 13.19 James: 13.34 Matt: 14.07
 Sunday, 20th March 2011
SKILLS: PISTOLS WOD: 4 Rounds for Time of: 7 x Pistols (each leg) 7 x Strict Pull Ups Saturday, 19th March 2011
Come down and support our athletes at CrossFit Perth today for WOD 1 of the CrossFit Open. STRENGTH: Front Squat: 3,3,3,3,3,3,3,3  Friday, 18th March 2011
REST DAY Training at REX SKILLS Double Unders L-Sits  Thursday, 17th March 2011
10, 8, 6, 4, 2 Front Squat 40/30kg Push Press Thrusters 2, 4, 6, 8, 10 Box Jumps Pull Ups Burpees Oscar: 12.33 Glynny: 13.10 Fiona: 13.44 Robbo: 14.05 Scott: 14.23
Wednesday, 16th March 2011
10-1 Kb Swings 24/20kg Double Unders Wall Balls 8/6kg Aaron: 10.21 Sheree: 11.09 Clayton: 11.10 Jacqui: 11.11
Tuesday, 15th March 2011
"Grace" For time 30 x Clean and Jerk Brandon: 7.27 Glynny: 7.27 Sloany: 7.27 Robbo: 7.46
 Monday, 14th March 2011
REST DAY Training at REX Start and Finish with a 1.2km Run 5 rounds for time 5 x KB SDHP (24/20kg) 10 x Hand-Release Push Ups 15 x Lateral Jumps (25kg plate) G: 12.00 Aaron: 12.34 Clarkey: 14.19 Aidan: 14.23 Michelle: 15.04 Ange: 15.59
 Sunday, 13th March 2011
7 rounds for time of: 10 x Wall balls 8/6kg 10 x Pull-ups G: 5.12 Scott: 7.04 Robbo: 7.20 Glynny: 7.21 Dan: 7.26
 Saturday, 12th March 2011
BEACH WOD See you all at Mullaloo Jo/Jess/G: 27.17 John/Ange: 30.37 Sandy/Aidan: 32.05 DT/Tayla: 34.37
Friday, 11th March 2011
SKILLS Snatch Balance HAPPY BIRTHDAY
Happy Birthday to our Head Trainer Brian!  Thursday, 10th March 2011
Rest Day Training at REX "Sue's Points WOD" Sandy: 430 Fiona: 410 John: 380 Sloany: 380 Jane: 370 Scott: 370 Robbo: 370 Sue: 340 Glynny: 340 Donna: 330 Sam: 340 James: 320
 Wednesday, 9th March 2011
Courtesy of CrossFit HQ AMRAP in 12 minutes of: 3 x Bench press (185lbs) 5 x Back squat 225lbs  Tuesday, 8th March 2011
Courtesy of CrossFit HQ 4 rounds for time of: 7 x Muscle Ups 15 x Deadlifts (100kg) 30 x Lunges G: 12.55 James: 23.25 Sloany: 24.47 Andrew: 26.24
Monday, 7th March 2011
500m Row 21 x Dumbbell Thrusters (17.5/15/12.5/10kg) 21 x Pull Ups 400m Row 18 x Dumbbell Thrusters 18 x Pull Ups 300m Row 300m Row 15 x Dumbbell Thrusters 15 x Pull Ups 200m Row 12 x Dumbbell Thrusters 12 x Pull Ups 100m Row 9 x Dumbbell Thrusters 9 x Pull Ups Michelle: 21.33 Sam: 23.23 Dale: 23.34 Jane: 24.28
 Sunday 6th March 2011
REST DAY Training at REX STRENGTH: Warmup - Burgener Deadlift - 4,3,3,2,2,1,1,1 Finisher - 2km Row Saturday, 5th March 2011
"Fight Gone Bad" 3 rounds, 1 minute on each exercise, 1 minute rest between rounds Wall Balls 8/6kg SDHP 25/35kg Box Jumps Push Press 25/35kg Cal Row Friday, 4th March 2011
SKILLS Turkish Get-Up  Thursday, 3rd March 2011
5 rounds for time of: 40 x Double Unders 30 x Box Jumps 20 x KB Swings 24/20kg G: 14.28 James: 16.48 Rowdy: 18.37 Glynny: 20.38 Michael: 21.48
 Wednesday, 2nd March 2011
REST DAY Training at REX 1000m Row 21 x Push Press 45/30kg 21 x KB Swings 24/20kg 750m Row 18 x Push Press 18 x KB Swings 500m Row 15 x Push Press 15 x KB Swings 250m Row 12 x Push Press 12 x KB Swings Dave: 17.00 G: 17.33 Justin: 18.33 Sandy: 23.20
 Tuesday, 1st March 2011
Courtesy of CrossFit HQ "McCluskey" 3 rounds of 9 x Muscle-ups 15 x Burpee pull-ups 21 x Pull-ups 800m Run If you've got a twenty pound vest or body armor, wear it. |
