WOD
For time:
Run 1200 meters
9 Pull-ups
9 Thruster, 40/30
Run 800 meters
15 Pull-ups
15 Thruster,
Run 400 meters
21 Pull-ups
21 Thruster,
Post time to comments.
Contact Info
- (e) info@crossfitipswich.com.au
- Unit 8-10, 13 Turley St Ipswich
- (m) 0403 861 319
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- Elements | CrossFit Ipswich
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Class Times
- Mon - 5am|9.30am|5pm|6.10pmElement Course 6am | 4pm
- Tues - 5am|5pm|6.10pm
- Wed - 5am|9.30am|5pm|6.10pmElement Course 6am | 4pm
- Thurs - 5am|5pm|6.10pm
- Fri - 5am|9.30am|5pm|6.10pmElement Course 6am | 4pm
- Sat - 8.00am
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May 2012
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« December 2011 | Main | February 2012 »
Running FRAN
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Nothin But Sprints
For time including rest
10 100m Sprints
Rest 1 min between each round
*Running is an important part of crossfit. Its often we see many affiliates and other programmers neglect the running aspect of crossfit. Today we are focusing on our ATP system and our fast twitch fibres. These two primary components will fall well into your normal crossfit training. Dont neglect this*
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Mixin it up a bit
WOD
For Time:
50 20 inch Box jump,
Rope climb, 5 ascents (Bring a towel if you dont have a rope climb)
50 Kettlebell swing, 24 (16)
50 sit-ups
50 Hang power clean, 30kg (20)
50 Back extensions
50 Knee to Elbows
Post time to comments
Episode 12/365
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Silly Saturday Team WOD
Team wod sat
AMRAP 35mins
Run 250m sandbag20kg
Max rep SDLHP 40/30
Max rep Hang pwr snatch 40/30
Post team and reps to comments
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Its date time
"Angie"
For time complete the following
100 Pull Ups
100 Push Ups
100 Sit ups
100 Squats
Post your time to comments;
Heres to the next episode....
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Happy Australia Day
It is part of our usual protocol that we are CLOSED today. There will be no classes at CrossFit Ipswich today. Go out and celebrate our great land and have a great day with your friends and family.
Today is an extra rest day. Enjoy it.....
Please take time to remember those who can not celebrate today with us
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Nothing but a swingers club
For Time;
150 KB swings for time
(each time you break your set you are to perform 3 Burpees and 3 Knees 2 Elbows)
Post time to comments;
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Snatch and Run
For Load and Time;
10 Rounds
3 Power Snatch
1 Squat Snatch
Run 150m
Post load and time to comments
Episode 7/375
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AUSTRALIA DAY PUBLIC HOLIDAY
CFI will be closed for business Thursday 26/1/2012 to celebrate AUSTRALIA DAY!! Enjoy your day.
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CF Events
CrossFit Store
- CrossFit HQ Reebok Store
World Class Fitness In 100 Words
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman
