WOD: Saturday- Beach WOD
By CrossFit Frankston | January 28, 2012
Meet at Oliver’s Hill Boat Ramp at 8:50am.
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WOD: Friday
By CrossFit Frankston | January 27, 2012
15mins to find 3RM Sumo Deadlift
Compare 3RM Sumo Deadlift to: 31 Oct 2011
AMRAP in 12mins of:
10 Deadlifts, 120kg (80kg)
10 Burpees with lateral jump over the bar
Post load and rounds to comments.
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WOD: Thursday- Gym Open at 4pm
By CrossFit Frankston | January 26, 2012
Turkish Get-up 3-3-3-3-3-3
Finisher:
Tabata Push Ups
Tabata Hollow Rocks
Post lightest, heaviest load and reps to comments.
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WOD: Wednesday
By CrossFit Frankston | January 25, 2012
15mins to work on a Skill or Weakness
For time:
5 Rope Climbs, 4.5m
50 KB Swings, 32kg (24kg)
100 Double Unders
50 Pull Ups
Post time to comments.
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WOD: Tuesday- “Kelly”
By CrossFit Frankston | January 24, 2012
“Kelly”
5 Rounds for time of:
Run 400m
30 Box Jumps, 24″ (18″)
30 Wall Balls, 10kg (6kg)
Post time to comments.
Compare to: 13 Sep 2011
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WOD: Monday- “Elizabeth”
By CrossFit Frankston | January 23, 2012
8mins to find 3RM Weighted Ring Dip
Compare 3RM Weighted Ring Dip to: 2 Nov 2011
“Elizabeth”
21-15-9 reps for time of:
Squat Clean, 60kg (40kg)
Ring dips
Post time to comments.
Compare to: 13 May 2011
Post load and time to comments.
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Rest Day: Sunday
By CrossFit Frankston | January 22, 2012
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WOD: Saturday
By CrossFit Frankston | January 21, 2012
10mins to find 5RM Push Press
Compare 5RM Push Press to: 28 Oct 2011
Option 1:
AMRAP in 20mins of:
5 Wall Walks
10 KB Swings, 32kg (24kg)
10 Pistol Squats (alternating legs each rep)
Run 100m
Option 2:
AMRAP in 20mins of:
3 Wall Walks
15 KB Swings, 24kg (16kg)
20 Walking Lunges
Run 100m
Post load & rounds to comments.
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Topics: CrossFit Frankston WOD | 1 Comment »
WOD: Friday
By CrossFit Frankston | January 20, 2012
15mins to work on a Skill or Weakness
For time:
Row 1000m
50 GHD Sit Ups
50 Good Mornings, 25kg (20kg)
Post time to comments.
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WOD: Thursday- “The Chief”
By CrossFit Frankston | January 19, 2012
“The Chief”
AMRAP in 3 minutes of:
3 Power Cleans, 60kg (40kg)
6 Push Ups
9 Squats
After the 3 minutes you rest for 1 minute and repeat for a total of 5 rounds.
Post rounds to comments.
Compare to: 21 Jul 2011
Topics: CrossFit Frankston WOD | 2 Comments »
