Crossfit Sydney's WOD Credo

Facial Expressions Optional

Crossfit Sydney's Work Out of the Day Credo

You may talk about Crossfit!
You are not your WOD Time!
You are not your DeadLift Number!
You are not your 5min Snatch!
No One Wins a WO!
You seek Intensity over Duration!
Everyone will experience Attrition!
If the WO was easy you didn't WO!
If this is your first WO, you must complete as Recommended

Interested?
1to 1 and Small Group Classes Available
Contact
Andrew@crossfitsydney.com.au

WOD 29/9/06

Force = Mass x Acceleration
CrossFit
Applied Force

Interested in trying the Method
Contact
Andrew@crossfitsydney.com.au


Sprint Days



3Rds for Time
Run 800m OR Row 1000m
50 Back Extensions
50 Sit Ups

Record Total Time

Suggested Warm Ups
Sprint Drills on 40 m
Sumo Squats
Samson Stretch

Add Ons
Weighted Chin Ups
5x3

Over Head Squats
5x3 for Form

WOD 28/9/06

Come test your metal at a Saturday Week End Work Out
Queens Pk 0800
Contact
andrew@crossfitsydney.com.au

Crossfit
Controlled Attrition



"Cindy"
20mins for Rds (Count how complete and partial Rds you can achieve within 20mins)
1Rd =
5 Chin Ups
10 Push Ups
15 Squats

OR

"Mary"
20mins for Rds
1Rd =
5 Hand Stand Push Ups
10 Alt Pistols
15 Chin Ups

Record Rds and fractions of Rds

Warm Up
Treadmill
10min
Incline 15
Striding pace

Add Ons
Front Squat
5x5

Windmills : KB Or DBs
Low Reps for Form

WOD 27/9/06

Compound Movement through Full Range of Motion is all a healthy Individual could need from a fitness program.
Crossfit


"Linda"

10-9-8-7-6-5-4-3-2-1 reps of

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Scale Weight for Form
Record Total Time

Warm Ups
Treadmill Walk
Incline 15
Speed 5-6

Row
2x500m 2min Rest

Add Ons
Turkish Get Up
For Form
Low Reps

WOD 25/9/06

Improved Agility ,Coordination,Power and Acceleration are part of skill learning process, from basic to complex.
Fit or Crossfit?


For Time

120 Kipping Chin Ups
120 Dips

Break into sets of 5 or less and complete alternately

Modify with
Body Rows
Bench Dips or Push Ups

Warm Up
Row 1000m
2min Rest
1000m
Negative Splits

Add Ons
20,15,10,5 of
Back Extensions
Sit Ups

WOD 24/9/06

Crontrolled Attrition
Crossfit



For Time
100m Walking Lunge
800m Sprint
100 Squats
Record Time


Add Ons
Sprint Technique of 40
Hip Flexor Stretch
Plank

WOD 23/9/06

Experience Metal&Phsyical Attrition
Crossfit's WOD


Sprint ME
3x 800m
3min Rest Between each Sprint
Attempt to Negative Split is Sprint.
Record Times

Suggested Warm Ups
Sprint Technique/Drills on the 40m

3Rds
Sumo Squat 10L,R
5 Burpees
20m Sprint

Kipping Chin Practice

Add Ons
Super Set No Rest
Squat Jumps
KB Front Squat

WOD 21/9/06

Intensity not Duration
Experience a Crossfit WO



"Lynne"
5 Rds with 2mins Rest between Exercises

BW Bench Press
Strict Chin Ups (From Full Arm Extension to Chin equal or over Bar)

Record Reps for Each Rd


Suggested Warm Ups
Row 2000m

BS Overhead Squats

Add Ons
Dead Lifts
5x5

WOD 20/9/06

Want to try the Crossfit Method
Come along to the Park Sessions
Saturday's at Queens Pk
0800 meet at the Chin Ups Bars
$20 Donation to the Crossfit Team
Contact
Crossfitsydney@yahoo.com.au




Tabata Something Else
Reps for Score
Chin Ups
Push Ups
Sit Ups
Squats
16mins of work in
4x8 Intervals,1set of 8 per exercise
1 Interval is 20 seconds of work followed by 10 seconds of Rest
Move from one exercise to next within the 10 second rest period.
Record Total Score.

WOD 19/9/06

Intensity over Duration
This means Work outs are Fast, Furious and just a little bit Sweet.
Force and Power utilised through good form in the shortest time period.
The "I" Factor
Crossfit
crossfitsydney@yahoo.com.au



For Time

50 Reps

40kg Power Clean & Push Jerk

Record Time



Suggested Warm Ups
Row
3x 500m 1min Rest

BroomStick Cleans
Push Press
Overhead Squats

Add Ons

Weighted Chin Ups Pronated Strict
+kg
5x5

Front Squat
60%1RM
7x3 for form

WOD 17/9/06

"The I Factor"
Crossfit



"Fight Gone Bad"

3Rds of 1min minute work on each of 5 stations
With 1min Rest between each Rd
For Points
1Rd=
8kg Wall Ball (Reps)
35kg Sumo Dead Lift High Pull (Reps)
Box Jump (Reps)
35kg Push Press (Reps)
Row (Count Cal)

Record Total Points.

WOD 16/9/06

Don't Compare,Complain,Critic or Complicate
Just experience
Crossfit!





Run or Row
5km

Warm Ups
Sprint Drills on 40m

Fit or Crossfit?
Try it out
Contact
Crossfitsydney@yahoo.com.au

,

WOD

For Time
120 Kipping Chin Ups
120 Dips

Do them in sets of 5

Warm Ups
Row 3x
500m 1min Rest

WOD

OverHead Squat
10x Singles

Max Effort,Rest as needed.

Suggested Warm Ups

5Rds
10 Push Ups
5 Chin Up
15 Back Extensions

Practise Broom Stick OHS
Shoulder Dislocates

WOD

Like what you see.
Then give it a go!
Queens Pk every Saturday and Sunday
0800 meet at the Chin Ups Bars
$20 Donation to Crossfit Team
Contact
Crossfitsydney@yahoo.com.au





For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg KB/DB
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg BB
50 Back extensions
50 Wall ball shots, 10kg ball
50 Burpees
50 Double unders


Record Overall Time to Complete

Suggested Warm Ups

Row 100m
30 sec Rest
200m
30sec R
300m
30sec R
400m
30 sec R
500m
30 sec R


3 Rds
Broom Stick OHS 10
Push ups 10
Sit Ups 10

WOD

The ability to exert force earlier in a movement plays a vital role in many athletic and everyday activities.
Training the force capability of muscles for actions ranging from fastest eccentric to fastest concentric has greater application for everyday function then training only for increasing the volume of muscle.




"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Records Rds and Fractions

Recommended Warm Ups
Treadmill Walk 10mins
Incline 15
Speed 5.5-6

5min
Backwards Walking
Incline 10
Speed 4-5

Row
8Rds
20:10 R
Record Cals

WOD

In the realm of GPP Training, Strength is always relative to the BW of the Trainee.
The application of that strength or power is what matters in competition.




Run or Row
10km
Record Time (Row Time & SPM)

WOD

Back Squat
1-1-1-1-1-1-1-1-1-1 reps
Max Effort!

Suggested Warm Ups
Row
1000m
2min R
1000m

5 Rds
10 sit up
15 Back extensions
20 Over Head Squat with Broom stick

WOD

WOD
Diane
21-15-9 reps of
100kg Deadlift
Handstand push-ups

Suggested Warm Up
Row
4x 500m 1min Rest

4Rds
3 Burppees
3 Kipping Chins
5 Back Extensions

WOD

Complete three rounds for time of:
45kg Power Snatch, 21 reps
Run 400 meters or Row 500m

Record Overall Time.


Suggested Warm Ups

Walk Treadmill High Incline

5Rds
3 Chin Up Strict Pronator
5 Burpees
10 Sit Ups

Broomstick Overhead Squat
Broomstick Hang Snatch

WorkOut of the Day

Crossfit Sydney's Weekend Work Out (The Suffer)
Every Saturday&SundayQueens Pk Randwick0800 meet at the Chin Ups Bars
For a Random High Intensity Routine.
$20 Donation to the Crossfit Team.

Want a PT for access to a Crossfit friendly Gym and Technique Correction.
Book a Furious 45(min) Session with a Crossfit Coach.
Contact
crossfitsydney@yahoo.com.au

Kip Time

Work Out of the Day[ WOD]

Add five reps to each exercise,
Each round,
Completing as many rounds as possible in 30 minutes
Record Number of Rds completed and Fractions
1st Rds=
5 Pull-ups
10 Push-ups
15 Squats

Suggested Warm Up
2x 1000m Row 1min Rest
Record SPM & Time

3Rds
Over heads Squats 10 reps
Samson Strecth 15 sec L,R
Sit Ups 20