Gym Closed for 2012 Australian Regionals
By CrossFit Frankston | May 6, 2012
Due to our involvement in the 2012 Reebok CrossFit Australian Regionals we will be closed on the following days:
-6am session only on Thursday 17th May.
-No sessions on Friday 18th May.
-No sessions on Saturday 19th May.
-No 6am, 9:30am & 4:00pm sessions on Monday 21st May.
Our individual competitors: Rob, Paul R & Matt B.
Our team competitors: Chalky, Paul W, Cam, Marilyn, Shaella & Bec.
Keep track of our results over the weekend by clicking here.
Topics: CrossFit Frankston News | No Comments »
WOD: Saturday- Gym Closed
By CrossFit Frankston | May 19, 2012
You can do this WOD at home or at the local park.
AMRAP in 20mins of:
25m Bear Crawl
15 Burpees
25m Broad Jumps
15 Walking Lunges
Post rounds to comments.
Topics: CrossFit Frankston WOD | No Comments »
WOD: Friday- Gym Closed
By CrossFit Frankston | May 18, 2012
You can do this WOD at home or at the local park.
5 Rounds for time of:
Run 400m
30 Push Ups
25 Sit Ups
30 Squats
Post time to comments.
Topics: CrossFit Frankston WOD | No Comments »
WOD: Thursday- 6am Session Only
By CrossFit Frankston | May 17, 2012
“Dirty Thirty”
For time:
30 Box Jumps, 24″ (18″)
30 Jumping Pull-ups
30 Kettlebell Swings, 16kg (12kg)
30 Steps, Walking Lunge
30 Knees to Elbows
30 Push Press, 20kg (15kg)
30 Back Extensions
30 Wallballs, 10kg (6kg)
30 Burpees
30 Double Unders
Post time to comments.
Topics: CrossFit Frankston WOD | No Comments »
WOD: Wednesday- “Badger”
By CrossFit Frankston | May 16, 2012
“Badger”
3 Rounds for time of:
30 Squat Cleans, 42.5kg (30kg)
30 Pull Ups
Run 800m
Post time to comments.
Compare to: 28 Sep 2011
Topics: CrossFit Frankston WOD | 1 Comment »
WOD: Tuesday
By CrossFit Frankston | May 15, 2012
AMRAP in 12mins of:
3 Wall Walks
6 SDHP, 50kg (35kg)
9 Burpees with Lateral Jump over the Bar
Rest 3mins
21-15-9 reps for time of:
KB Swings, 24kg (16kg)
Box Jumps, 30″ (24″)
Burpees
Post rounds & time to comments.
Topics: CrossFit Frankston WOD | 2 Comments »
WOD: Monday
By CrossFit Frankston | May 14, 2012
Thruster 3-3-3-3-3-3
Finisher:
AMRAP in 10mins of:
10 Thrusters, 60kg (40kg)
30 Double Unders
Run 100m
Post lightest, heaviest load & rounds to comments.
Topics: CrossFit Frankston WOD | 1 Comment »
Rest Day: Sunday
By CrossFit Frankston | May 13, 2012
Enjoy the day off.
Topics: CrossFit Frankston WOD | 1 Comment »
WOD: Saturday (80′s Style)
By CrossFit Frankston | May 12, 2012
Just a reminder that the session is at 10:00am and we’ll be firing up the BBQ at about 12:00pm. We hope to see you all there dressed up in your best 80′s gear.
WOD 1: “Clean Ladder”
Men: 40, 50, 60, 65, 70, 75, 80, 85, 90, 95, 100 (Max reps)
Women: 25, 30, 35, 40, 42.5, 45, 47.5, 50, 52.5, 55, 57.5 (Max reps)
WOD 2:
AMRAP in 5mins of:
Burpees
WOD 3:
AMRAP in 10mins of:
50 Wallballs, 10kg (6kg)
40 Box Jumps, 24″ (20″)
30 Shoulder to Overhead, 50kg (30kg)
20 Pull Ups
10 Power Snatch, 50kg (30kg)
5 Hip Circles (Each direction)
Topics: CrossFit Frankston WOD | 1 Comment »
WOD: Friday
By CrossFit Frankston | May 11, 2012
For time:
20 Overhead Squats, 50kg (35kg)
30 Box Jumps, 24″ (18″)
20 Sumo Deadlift High-pulls, 50kg (35kg)
30 Burpee Box Jumps
20 Overhead Lunges, 50kg (35kg)
30 Box Jumps
20 Sumo Deadlift High-pulls
Post time to comments.
Topics: CrossFit Frankston WOD | 2 Comments »
WOD: Thursday
By CrossFit Frankston | May 10, 2012
12mins to find 3RM Push Press
3 Rounds for time of:
Run 800m
20 Clean & Jerks, 45kg (30kg)
Post load & time to comments.
Topics: CrossFit Frankston WOD | 1 Comment »
