Crossfit Geelong http://www.crossfitgeelong.com.au CrossFit Forging Elite Fitness Mon, 17 Jun 2013 18:00:37 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 The Wods http://www.crossfitgeelong.com.au/home/the-wods/ http://www.crossfitgeelong.com.au/home/the-wods/#comments Wed, 12 Dec 2012 22:00:08 +0000 chris http://www.crossfitgeelong.com.au/?p=2873 We will be posting the WODS on the left side now to cater for the new
programming. A few hot days coming up so make sure we all stay hydrated

]]> http://www.crossfitgeelong.com.au/home/the-wods/feed/ 0 12DEC WOD http://www.crossfitgeelong.com.au/home/12dec-wod/ http://www.crossfitgeelong.com.au/home/12dec-wod/#comments Tue, 11 Dec 2012 18:30:05 +0000 Coach http://www.crossfitgeelong.com.au/?p=2865 Press:

Find 1RM

 

Deadlift:

Find 1 RM

]]> http://www.crossfitgeelong.com.au/home/12dec-wod/feed/ 0 11DEC WOD http://www.crossfitgeelong.com.au/home/11dec-wod/ http://www.crossfitgeelong.com.au/home/11dec-wod/#comments Mon, 10 Dec 2012 18:30:24 +0000 Coach http://www.crossfitgeelong.com.au/?p=2861 Running Annie:

50,40,30,20,10

-500m Run

-Double Unders

-ABMAT Sit Ups

*run at the start of every round!!!

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Find 1 RM

 

15 Min AMRAP:

3 Power Snatches @ 60/40

5 Box Jumps

7 Chest to Bar Pullups

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400m Run

20 Burpees

20 KB

Power Snatches @ 60/
40
5 Over Head Squats
7 Box Jumps
X2
Run 200m

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3 x 70%
3 x 80%
3+ x 90%

5 Rounds:
1 Min Max KB Swings @

32/
24
1 Min Rest

Finsher: 5 rounds

20 Leg Raises
20 Sit Ups

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200m Run
10 Toes to Bar
10 Burpees

]]> http://www.crossfitgeelong.com.au/home/04dec-wod/feed/ 0 03DEC WOD http://www.crossfitgeelong.com.au/home/03dec-wod/ http://www.crossfitgeelong.com.au/home/03dec-wod/#comments Sun, 02 Dec 2012 18:30:32 +0000 Coach http://www.crossfitgeelong.com.au/?p=2836 Deadlifts:
3 x 70%
3 x

80%
3+ x 90%

JT
21,15,9

Hand Stand Push Ups
Ring Dips
Push Ups

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