tag:blogger.com,1999:blog-84461622494555583592013-01-30T20:00:05.623+11:00CROSSFIT WOOLGOOLGAThe Fittest Family You'll Ever HaveBurgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.comBlogger998125tag:blogger.com,1999:blog-8446162249455558359.post-52689939662259889512013-01-30T20:00:00.000+11:002013-01-30T20:00:05.629+11:002013-01-30T20:00:05.629+11:00<div style="text-align: center;">
<strong><span style="font-size: x-large;">FIND US AT OUR NEW ONLINE HOME:</span></strong></div>
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<strong><span style="font-size: x-large;"></span></strong> </div>
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<a href="http://www.crossfitwoolgoolga.com/"><strong><span style="font-size: x-large;">www.crossfitwoolgoolga.com</span></strong></a></div>
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<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/le2j_S-hr9o" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2013/01/find-us-at-our-new-www.htmltag:blogger.com,1999:blog-8446162249455558359.post-76721900663510279212012-12-14T19:00:00.000+11:002012-12-14T19:00:04.515+11:002012-12-14T19:00:04.515+11:00<div style="text-align: center;">
<span style="color: red; font-size: large;"><strong>STRENGTH: Press 5 x 5</strong></span></div>
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<strong><span style="font-size: large;">20min EMOM</span></strong></div>
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<span style="font-size: large;">20 second Bridge</span></div>
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<span style="font-size: large;">10 Knees to Chest</span></div>
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<span style="font-size: large;">15 Lunges</span></div>
<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/WocAy9TleDU" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/12/blog-post_14.htmltag:blogger.com,1999:blog-8446162249455558359.post-3289827284882134862012-12-13T19:00:00.000+11:002012-12-13T19:00:08.271+11:002012-12-13T19:00:08.271+11:00<div style="text-align: center;">
<strong><span style="color: red; font-size: large;">DIANNE</span></strong></div>
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<span style="color: red; font-size: large;">21-15-9</span></div>
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<span style="color: red; font-size: large;">Deadlifts (100/70kg)</span></div>
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<span style="color: red; font-size: large;">HSPUs</span></div>
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<strong><span style="font-size: large;"><em>Straight into</em> <br /><br /><span style="color: orange;">"ANNIE"</span></span></strong></div>
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<span style="color: orange; font-size: large;">50-40-30-20-10</span></div>
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<span style="color: orange; font-size: large;">Sit Ups</span></div>
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<span style="color: orange; font-size: large;">DU's</span></div>
<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/YGvuR3DvsL4" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/12/blog-post_13.htmltag:blogger.com,1999:blog-8446162249455558359.post-3711987601572603832012-12-12T12:56:00.000+11:002012-12-13T12:56:53.323+11:002012-12-13T12:56:53.323+11:00<div style="text-align: center;">
<span style="font-size: x-large;"><strong>D<span style="color: red;">E</span>C<span style="color: red;">K</span> O<span style="color: red;">F</span> D<span style="color: red;">E</span>A<span style="color: red;">T</span>H</strong></span></div>
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<strong><span style="font-size: x-large;"></span></strong> </div>
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<strong><span style="font-size: large;">30 min AMCAP</span><span style="font-size: small;"><em>(as many cards as possible)</em></span></strong></div>
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<strong><em><span style="color: red;">Hearts = Thrusters (30/20kg)</span></em></strong></div>
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<strong><em>Clubs = Pull Ups</em></strong></div>
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<strong><em><span style="color: red;">Diamonds = Burpees</span></em></strong></div>
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<strong><em>Spades = KB Swings (24/16kg)</em></strong></div>
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<strong><em>Number Card = number of reps</em></strong></div>
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<strong><em>Face Card = 15 reps</em></strong></div>
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<strong><em>Ace = 20 reps</em></strong></div>
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<strong><em>Joker = 20 reps of everything</em></strong></div>
<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/cBL85n23t5E" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/12/blog-post_12.htmltag:blogger.com,1999:blog-8446162249455558359.post-45070318775773301652012-12-11T12:51:00.000+11:002012-12-13T12:59:22.575+11:002012-12-13T12:59:22.575+11:00<div style="text-align: center;">
<strong><span style="font-size: large;">800m Run</span></strong></div>
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<strong>10 rounds:</strong></div>
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<strong>10 Ring Push Ups</strong></div>
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<strong>15 Box Jumps</strong></div>
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<strong>20 Squats</strong></div>
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<strong><span style="font-size: large;">800m Run</span></strong></div>
<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/7pPBF3xUzps" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/12/blog-post_5538.htmltag:blogger.com,1999:blog-8446162249455558359.post-89956798222606379182012-12-10T12:51:00.000+11:002012-12-13T12:51:50.723+11:002012-12-13T12:51:50.723+11:00<br />
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<strong><span style="font-size: large;">AMRAP</span></strong><br /><strong><em><br />5minutes work</em></strong></div>
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<strong><em>1minute rest</em></strong></div>
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<strong><em>5minutes work</em></strong></div>
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<strong><em>1minute rest</em></strong></div>
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<strong><em>5minutes work</em></strong></div>
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<strong><span style="font-size: x-large;">5 Power Clean</span></strong></div>
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<strong><span style="font-size: x-large;">5 Front Squat</span></strong></div>
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<strong><span style="font-size: x-large;">5 Push Press</span></strong></div>
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<strong><em>(60/40kg)</em></strong></div>
<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/NtZqxM88nlg" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/12/blog-post_10.htmltag:blogger.com,1999:blog-8446162249455558359.post-73385673737434334282012-12-07T19:00:00.000+11:002012-12-07T19:00:05.473+11:002012-12-07T19:00:05.473+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-sMm3ElLfEZ8/UL_CjmnCX8I/AAAAAAAADfs/SUmysOM6ofw/s1600/TravisJaneway_homegym_color.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="http://3.bp.blogspot.com/-sMm3ElLfEZ8/UL_CjmnCX8I/AAAAAAAADfs/SUmysOM6ofw/s400/TravisJaneway_homegym_color.jpg" width="400" /></a><br /><br /><strong><span style="color: purple; font-size: large;">(1)</span> TABATA Row (for calories)<br /><br /><br /><span style="color: purple; font-size: large;">(2)</span> 5RFT:<br /><br />200m Run<br />10 Knees to Elbow<br />10 Bar Touch Burpees</strong></div>
<br /><img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/HgRWCikrMmc" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/12/blog-post_7.htmltag:blogger.com,1999:blog-8446162249455558359.post-6600126350264051882012-12-06T19:00:00.000+11:002012-12-06T19:00:00.070+11:002012-12-06T19:00:00.070+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-IZJ1-ZSmLeU/UL_BvKSTWhI/AAAAAAAADfk/IYaVFZaOlsE/s1600/14317_438610382870342_301880723_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-IZJ1-ZSmLeU/UL_BvKSTWhI/AAAAAAAADfk/IYaVFZaOlsE/s400/14317_438610382870342_301880723_n.jpg" width="398" /></a><br /><span style="color: red;"><strong>STRENGTH: Press 5 x 5</strong></span><br /><br /><br /><br /><strong><span style="font-size: large;">WOD</span><br /><em>Buy In > 50 Push Ups</em><br /><br />21-15-9<br /><br />One Arm Barbell Snatch (30/20)<br />Pistol Squats<br /><br /><em>Buy Out > 50 Sit Ups</em></strong></div>
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<br /><br /><span style="color: blue;"><strong>BONUS: DU and Pistol Squat Practice</strong></span></div>
<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/yBujSe6dJ0g" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/12/blog-post_5899.htmltag:blogger.com,1999:blog-8446162249455558359.post-81373586330908648772012-12-05T08:50:00.000+11:002012-12-06T08:50:26.964+11:002012-12-06T08:50:26.964+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-xxZAZarKhwc/UL_AwQtG-2I/AAAAAAAADfc/ybjZQs9N694/s1600/AHG_Poster.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="280" src="http://2.bp.blogspot.com/-xxZAZarKhwc/UL_AwQtG-2I/AAAAAAAADfc/ybjZQs9N694/s400/AHG_Poster.jpg" width="400" /></a><strong>2 RFT</strong></div>
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<strong>200m run</strong></div>
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<strong>16 KBS (24kg M, 16kg F)</strong></div>
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<strong>16 Pull ups </strong></div>
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<strong>16 Front Squats (50kg M, 30kg F)</strong></div>
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<strong>200m run</strong></div>
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<strong>14 KBS </strong></div>
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<strong>14 Pull ups </strong></div>
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<strong>14 Front Squats </strong></div>
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<strong>200m run</strong></div>
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<strong>12 KBS</strong></div>
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<strong>12 Pull ups </strong></div>
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<strong>12 Front Squats</strong></div>
<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/5kLCYD4yCzo" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/12/blog-post_5.htmltag:blogger.com,1999:blog-8446162249455558359.post-78621135974903575972012-12-04T08:42:00.000+11:002012-12-06T08:42:51.721+11:002012-12-06T08:42:51.721+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-xMJ-Ljx5dKw/UL-_Pb6Rh6I/AAAAAAAADfU/LOqrotCFk6w/s1600/baby+deadlift.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="330" src="http://2.bp.blogspot.com/-xMJ-Ljx5dKw/UL-_Pb6Rh6I/AAAAAAAADfU/LOqrotCFk6w/s400/baby+deadlift.png" width="400" /><br /></a><br /><br /><span style="color: red;"><strong>STRENGTH:</strong> Deadlifts 5 x 3</span><br /><br /><br /><strong><span style="font-size: large;">AMRAP 15 minutes</span></strong><br /><br /><strong>5 KB Clean and Press > 10 DU<br />10 KB Clean and Press > 20 DU<br />15 KB Clean and Press > 30 DU<br />20 KB Clean and Press > 40 DU</strong><br /><br /><em>etc, adding 5/10 each round</em></div>
<br /><img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/Zf3rSQBwwsg" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/12/blog-post_4.htmltag:blogger.com,1999:blog-8446162249455558359.post-29446085860967496482012-12-03T19:00:00.000+11:002012-12-03T19:00:00.101+11:002012-12-03T19:00:00.101+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-ppZYjqfRfWw/ULv2Iqiy_QI/AAAAAAAADeA/1Iciu3i3E6M/s1600/cf-motivational-quote.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-ppZYjqfRfWw/ULv2Iqiy_QI/AAAAAAAADeA/1Iciu3i3E6M/s320/cf-motivational-quote.jpg" width="303" /></a></div>
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<strong><span style="font-size: large;"><u>3 x 4min AMRAPs</u></span></strong><br /><strong>1) 10 Ring Dips<br /> 10 Ring Rows<br /><br />2) 10 Box Jumps<br /> 20 Lunges<br /><br />3) 15 Sit Ups<br /> 30 Russian Twists<br /><br /><br /><span style="color: blue;">BONUS: Shoulder Mobility</span></strong></div>
<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/V9wblKpjLfw" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/12/blog-post.htmltag:blogger.com,1999:blog-8446162249455558359.post-53972902200030826932012-11-30T11:44:00.000+11:002012-12-03T11:44:20.695+11:002012-12-03T11:44:20.695+11:00<div style="text-align: center;">
<strong><span style="font-size: large;">5 RFT:</span></strong></div>
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<strong><span style="font-size: large;">10 Deadlifts (90/60kg)</span></strong></div>
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<strong><span style="font-size: large;">15 Ball Slams (20/10lb)</span></strong></div>
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<strong><span style="font-size: large;">20 Wall Balls</span></strong></div>
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<strong><span style="color: blue;">BONUS: 3 rounds...</span></strong></div>
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<strong><span style="font-size: large;"><span style="color: blue; font-size: small;">100 Russian Twists<br />10 Burpees</span></span></strong></div>
<strong><span style="font-size: large;"></span></strong><img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/vmXhhViRZH0" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/5-rft-10-deadlifts-9060kg-15-ball-slams.htmltag:blogger.com,1999:blog-8446162249455558359.post-69626751061412365642012-11-29T19:00:00.000+11:002012-11-29T19:00:02.516+11:002012-11-29T19:00:02.516+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-gu1D354XI3E/ULK2rLW_xWI/AAAAAAAADck/bQwc1LV6d0U/s1600/wpid-crossfit-tabata.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-gu1D354XI3E/ULK2rLW_xWI/AAAAAAAADck/bQwc1LV6d0U/s320/wpid-crossfit-tabata.jpg" width="247" /></a></div>
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<span style="color: red; font-size: large;"><strong>STRENGTH:</strong> KB Swings</span></div>
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<span style="font-size: large;"></span><br /></div>
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<span style="font-size: large;"><strong>"TABATA PAIRS"</strong></span></div>
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<span style="font-size: large;"><strong></strong></span><br /></div>
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<span style="font-size: large;"><strong></strong></span><br /></div>
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<span style="font-size: large;"><strong>1) DUs and Squats</strong></span></div>
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<span style="font-size: large;"><strong></strong></span><br /></div>
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<span style="font-size: large;"><strong><em>3 minutes Rest</em></strong></span></div>
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<span style="font-size: large;"><strong></strong></span><br /></div>
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<span style="font-size: large;"><strong>2) Sit Ups and Push Ups</strong></span></div>
<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/OVqL-laGAXk" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/blog-post_29.htmltag:blogger.com,1999:blog-8446162249455558359.post-57361699792921144412012-11-28T19:00:00.000+11:002012-11-28T19:00:02.900+11:002012-11-28T19:00:02.900+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-pcmm9TqBQSk/ULKwygFaXqI/AAAAAAAADbQ/do5wKkiZPAw/s1600/425957_437817932948300_1390244499_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="392" src="http://2.bp.blogspot.com/-pcmm9TqBQSk/ULKwygFaXqI/AAAAAAAADbQ/do5wKkiZPAw/s400/425957_437817932948300_1390244499_n.jpg" width="400" /></a><strong><span style="font-size: large;"><br /><br />AMRAP 30 minutes<br /><br />200m Run<br />6 SDHP<br />9 Barbell Burpees<br />12 Pull Ups<br />15 Push Press<br /><br /><em>(40/30kg)</em></span></strong></div>
<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/KsqUYHSANBM" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/blog-post_28.htmltag:blogger.com,1999:blog-8446162249455558359.post-36080522756514212812012-11-27T19:00:00.000+11:002012-11-27T19:00:07.043+11:002012-11-27T19:00:07.043+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-EouBjzDdBRE/ULKvPOct_FI/AAAAAAAADbI/C0U9Q6MrlaA/s1600/ElianaJimenez_doubleHS.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-EouBjzDdBRE/ULKvPOct_FI/AAAAAAAADbI/C0U9Q6MrlaA/s400/ElianaJimenez_doubleHS.jpg" width="258" /></a><span style="color: red;"><strong><br />SKILL:</strong> Med Ball Clean Technique</span><br /><br /><br /><br /><strong><span style="font-size: large;">15-12-9-6-3<br /><br />Cleans (70/50kg)<br />HSPU</span></strong><br /><br /><br /><br /><br /><span style="color: blue;"><strong>BONUS:</strong> Max Double Unders</span></div>
<br /><img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/2dkvD2nDxpc" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/blog-post_27.htmltag:blogger.com,1999:blog-8446162249455558359.post-59128091497951233392012-11-26T19:00:00.000+11:002012-11-26T19:00:06.671+11:002012-11-26T19:00:06.671+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-iLbaaCBiRcQ/ULKtJg9zTpI/AAAAAAAADbA/sc-mr-9VsvA/s1600/55f8a_ORIG-yoke.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><br /></div>
<a href="http://1.bp.blogspot.com/-iLbaaCBiRcQ/ULKtJg9zTpI/AAAAAAAADbA/sc-mr-9VsvA/s1600/55f8a_ORIG-yoke.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="303" src="http://1.bp.blogspot.com/-iLbaaCBiRcQ/ULKtJg9zTpI/AAAAAAAADbA/sc-mr-9VsvA/s400/55f8a_ORIG-yoke.jpg" width="400" /></a><span style="color: red;"><strong>STRENGTH:</strong> Press 5 RM</span><br />
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<span style="font-size: large;"><strong><br />7 Rounds:</strong></span></div>
<div style="text-align: center;">
<span style="font-size: large;"><strong></strong></span> </div>
<div style="text-align: center;">
<span style="font-size: large;"><strong>1 minute Row</strong></span></div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<em>Score = Total distance</em></div>
<div style="text-align: center;">
<em>Ensure rest between efforts</em></div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<span style="color: blue;"><strong>BONUS: 21-15-9</strong></span></div>
<div style="text-align: center;">
<span style="color: blue;"></span> </div>
<div style="text-align: center;">
<span style="color: blue;">Hollow Rocks</span></div>
<div style="text-align: center;">
<span style="color: blue;">Push Ups</span></div>
<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/401jq0_92I0" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/blog-post_26.htmltag:blogger.com,1999:blog-8446162249455558359.post-55723464819132910042012-11-23T19:00:00.000+11:002012-11-23T19:00:13.636+11:002012-11-23T19:00:13.636+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-xEbn33MZKwY/UK6UI_GiEqI/AAAAAAAADZs/wC12CbmJ7bM/s1600/mega.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="243" src="http://1.bp.blogspot.com/-xEbn33MZKwY/UK6UI_GiEqI/AAAAAAAADZs/wC12CbmJ7bM/s400/mega.png" width="400" /></a><span style="color: red;"><strong>STRENGTH:</strong> Back Squats 3 x10</span><br /><br /><strong><span style="font-size: large;">"CINDY"</span><br /><br />20 minute AMRAP<br /><br />5 Pull Ups<br />10 Push Ups<br />15 Squats</strong><br /><br /><br /><span style="color: blue;"><strong>BONUS:</strong> Max Box Jump</span></div>
<br /><img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/ybWEAgky07U" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/blog-post_23.htmltag:blogger.com,1999:blog-8446162249455558359.post-83806323817114305722012-11-22T08:02:00.000+11:002012-11-23T08:02:33.137+11:002012-11-23T08:02:33.137+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-GtAdwn-i5qA/UK6SeDN4FyI/AAAAAAAADZk/UrsZOgthnjU/s1600/zumba_i-dont-think-so-bitch.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="286" src="http://1.bp.blogspot.com/-GtAdwn-i5qA/UK6SeDN4FyI/AAAAAAAADZk/UrsZOgthnjU/s320/zumba_i-dont-think-so-bitch.jpg" width="320" /></a><br /><strong><span style="font-size: large;"><br />5RFT:</span><br /><br />200m Run<br />15 Deadlifts (100/75kg)<br />200m Row<br />30 Russian Twists (15/10kg)</strong><br /><br /><br /><span style="color: blue;"><strong>BONUS: 5x</strong><br />30 second Bridge<br />20 Sit Ups</span></div>
<br /><img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/9hWTAMDtovI" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/blog-post_22.htmltag:blogger.com,1999:blog-8446162249455558359.post-32053336322812803752012-11-21T07:57:00.000+11:002012-11-23T07:57:49.689+11:002012-11-23T07:57:49.689+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-4qUUfe_s7L8/UK6RDV8gk2I/AAAAAAAADZc/7eFtnIc6G9I/s1600/finished-a-crossfit-wo-baby-300x293.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="312" src="http://4.bp.blogspot.com/-4qUUfe_s7L8/UK6RDV8gk2I/AAAAAAAADZc/7eFtnIc6G9I/s320/finished-a-crossfit-wo-baby-300x293.jpg" width="320" /></a><strong><span style="font-size: large;">WEDNESDAY CHIPPER</span></strong><br /><br /><strong><br />30 Squat Clean Thrusters (40/30kg)<br /><span style="color: purple;">30 DUs</span><br />30 T2B<br /><span style="color: purple;">30 DUs</span><br />30 Hang Power Snatch (30/25kg)<br /><span style="color: purple;">30 DUs</span><br />30 Pull Ups<br /><span style="color: purple;">30 DUs</span><br />30 KB Swings (32/24kg)<br /><span style="color: purple;">30 DUs</span><br />30 Push Press (25/20kg)<br /><span style="color: purple;">30 DUs</span></strong></div>
<strong><span style="color: blue;"></span></strong><br /><img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/6XUlC6Shu80" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/blog-post_21.htmltag:blogger.com,1999:blog-8446162249455558359.post-7924830105504761422012-11-20T07:54:00.000+11:002012-11-23T07:54:21.614+11:002012-11-23T07:54:21.614+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-2CedPBFE-Cg/UK6Q0IRrQzI/AAAAAAAADZU/kG3H7laEwwI/s1600/Paleo_02.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-2CedPBFE-Cg/UK6Q0IRrQzI/AAAAAAAADZU/kG3H7laEwwI/s1600/Paleo_02.jpg" /></a><span style="color: red;"><strong></strong></span></div>
<span style="color: red;"><strong>STRENGTH:</strong> Front Squats 5 x 5</span><br />
<br />
<strong><span style="font-size: large;"></span></strong><br />
<strong><span style="font-size: large;">5RFT:</span></strong><br />
<strong></strong><br />
<strong>200m Run</strong><br />
<strong>10 Bar Touch Burpees</strong><br />
<strong>15 Box Jumps</strong><br />
<strong>20 Lunges</strong><br />
<br />
<span style="color: blue;"><strong></strong></span><br />
<span style="color: blue;"><strong></strong></span><br />
<span style="color: blue;"><strong>BONUS:</strong> 300 Russian Twists</span><img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/sSbx9K_zuTs" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/blog-post_20.htmltag:blogger.com,1999:blog-8446162249455558359.post-44120020913425679762012-11-19T19:00:00.000+11:002012-11-19T19:00:01.612+11:002012-11-19T19:00:01.612+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-YgLORAV2AZY/UKlwMZBwzfI/AAAAAAAADYA/PvQqauL0Euw/s1600/295203_415057711890989_1393085282_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="332" src="http://1.bp.blogspot.com/-YgLORAV2AZY/UKlwMZBwzfI/AAAAAAAADYA/PvQqauL0Euw/s400/295203_415057711890989_1393085282_n.jpg" width="400" /></a><span style="color: red;"><strong>STRENGTH:</strong> Press 1RM<br /><em>(the heaviest you can lift)</em></span><br /><br /><br /><strong><span style="font-size: large;">AMRAP 15 minutes</span></strong><br /><br /><strong><em>3-6-9-12-15 etc</em></strong><br /><br /><strong>Deadlift<br />Hang Power Clean<br />Push Press</strong><br /><br /><em>(60/40kg)</em><br /><br /><br /><span style="color: blue;"><strong>BONUS:</strong> 2km Row</span></div>
<br /><img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/HshvP_pLfR4" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/blog-post_19.htmltag:blogger.com,1999:blog-8446162249455558359.post-85858792532844606102012-11-17T11:19:00.001+11:002012-11-17T11:19:17.620+11:002012-11-17T11:19:17.620+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-ITK0tdh6pDo/UKbWQOHTxrI/AAAAAAAADWs/FDrcbR1ZwIQ/s1600/CrossFitChristmasCard.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="287" src="http://1.bp.blogspot.com/-ITK0tdh6pDo/UKbWQOHTxrI/AAAAAAAADWs/FDrcbR1ZwIQ/s400/CrossFitChristmasCard.jpg" width="400" /></a><span style="color: red; font-size: large;"><u><strong>CHRISTMAS PARTY<br /></strong></u><strong><span style="color: #38761d;">2nd December<br />4:30pm<br />At "The Shed"</span><br /></strong>Bring a plate (with food on it) to share, a chair and plenty of beverages.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: red; font-size: large;"><br /><span style="font-size: small;">Strong possibility of having a quick casual WOD for those who are interested...but basically a relaxed pre-Christmas get together to enjoy a balmy Summer afternoon catching up with fellow CrossFitters.</span></span><span style="color: red; font-size: large;"><br /></span></div>
<span style="color: red; font-size: large;"></span><br /><img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/qZ4zN4RHvvU" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/christmas-party-2nd-december-430pm-at.htmltag:blogger.com,1999:blog-8446162249455558359.post-60611546575066605662012-11-16T11:07:00.000+11:002012-11-17T11:08:02.960+11:002012-11-17T11:08:02.960+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-sI5cb7SW4zg/UKbU3UOpCBI/AAAAAAAADWk/pzyP89PFn7w/s1600/480934_425911890805571_342972588_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="275" src="http://1.bp.blogspot.com/-sI5cb7SW4zg/UKbU3UOpCBI/AAAAAAAADWk/pzyP89PFn7w/s400/480934_425911890805571_342972588_n.jpg" width="400" /></a><br /><br /><span style="color: red;"><strong>SKILL: 5 minutes Skipping</strong></span><br /><br /><br /><span style="font-size: large;"><strong>4RFT:<br /></strong>400m Weighted Run <br />400m Row<br />50 DUs<br /></span><span style="font-size: small;"><em>(20/10lb Medicine Ball)</em></span></div>
<br /><img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/cUg5cF2BC0g" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/blog-post_16.htmltag:blogger.com,1999:blog-8446162249455558359.post-62005315460942311812012-11-15T11:03:00.000+11:002012-11-17T11:03:53.968+11:002012-11-17T11:03:53.968+11:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-uAfefmPNLCQ/UKbT0vIPJcI/AAAAAAAADWc/KMLOHcUcDRE/s1600/402529_10151201268559425_590465927_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-uAfefmPNLCQ/UKbT0vIPJcI/AAAAAAAADWc/KMLOHcUcDRE/s320/402529_10151201268559425_590465927_n.jpg" width="320" /></a></div>
<div style="text-align: center;">
<span style="color: purple;"><strong>Group Warm-Up:</strong> TABATA Burpees</span></div>
<div style="text-align: center;">
<span style="color: purple;"></span> </div>
<div style="text-align: center;">
<span style="color: purple;"></span> </div>
<div style="text-align: center;">
<span style="color: black; font-size: large;"><strong><br />20 minute EMOM</strong></span></div>
<div style="text-align: center;">
<span style="color: black;"></span> </div>
<div style="text-align: center;">
<span style="color: black;"><strong><br /><em>Odd:</em> 20 second bridge + 10 SDHP (40/30kg)</strong></span></div>
<div style="text-align: center;">
<span style="color: black;"><strong><br /><em>Even:</em> 20 second bridge + 10 Push Press</strong></span></div>
<img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/Bb7dYRNAJOs" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/blog-post_15.htmltag:blogger.com,1999:blog-8446162249455558359.post-41209343856404278402012-11-14T10:58:00.000+11:002012-11-17T10:59:00.886+11:002012-11-17T10:59:00.886+11:00<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-3BQc58eKgQk/UKbSQez9F9I/AAAAAAAADWU/gtSMQcsw_3s/s1600/185090_440961295967297_570663005_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="304" src="http://4.bp.blogspot.com/-3BQc58eKgQk/UKbSQez9F9I/AAAAAAAADWU/gtSMQcsw_3s/s640/185090_440961295967297_570663005_n.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong><span style="font-size: small;">Imagine the thoughts running through their minds...INTENSE<br /></span></strong><br />
<strong><span style="font-size: large;">25-20-15-10-5</span></strong><br />
<strong><span style="font-size: large;"></span></strong><br />
<strong><span style="font-size: large;">Overhead Squat (50/35kg)</span></strong><br />
<strong><span style="font-size: large;">Pull Ups</span></strong><br />
<strong><span style="font-size: small;"><span style="font-size: large;">50 DUs (after each round)</span></span></strong><br />
<strong><span style="font-size: small;"><span style="font-size: large;"></span></span></strong><br />
<strong><span style="font-size: large;"></span></strong><br />
<strong><span style="color: blue; font-size: small;">BONUS: 300 Russian Twists</span></strong><br />
<strong></strong><strong><span style="font-size: small;"></span></strong><br />
<strong><span style="font-size: small;"></span></strong> </td></tr>
</tbody></table>
<br /><img src="http://feeds.feedburner.com/~r/CrossfitWoolgoolga/~4/XlXrTujjA78" height="1" width="1"/>Burgyhttp://www.blogger.com/profile/09407487353844979510noreply@blogger.com0http://crossfitwoolgoolga.blogspot.com/2012/11/imagine-thoughts-running-through-their.html