CFS WOD 27/11/06

CrossFit Sydney
Function and Fitness

Want to try the Method
Contact
Andrew@CrossFit Sydney.com.au
for Free Consultation

"Function Fitness Training seeks to increase Work Capacity in multiple areas."

Back Squat

3-3-3-3-3-3-3 reps

Warm Up

Row

2000m

CFS WOD 26/11/06

CrossFitSydney
Functional Fitness

Work Out of the Day Morning Sessions
Cook&Phillip Park Aquatic Centre
0700 by Appointment
Contact
Andrew@CrossFitSydney.com.au

"Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements."



With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Record number of minutes completed plus fractions.

Warm Up
Row
4x
500m 1min Rest

Add On
Bench Press
7x3

CFS WOD 25/11/06

CrossFit Sydney
Get Fit, Get Strong Quick

Morning Sessions 0700 @ Cook&Phillip Aquatic Centre
Contact
Andrew@CrossFitSydney.com.au
for details and Free Consultation


"Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming

For Time

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

1 1/2 Body Weight Deadlift
Body Weight Bench Press
3/4 Body Weight Squat Clean

Record Loads and Overall Time

Warm Up
3Rds
3 Chin Ups
5 Push Ups
10 BS OHS

Samson Stretch

CFS WOD 23/11/06

CrossFitSydney
Get Fit, Fast!

Come and try the Method.
Andrew@CrossFitSydney.com.au


Front Squat ME
7x3
2min Rest between Attempts

Warm Up
Row
1000m
2min Rest
1000m

Add On
Weighted Neutral Grip Chin Ups
5x5

Bench Press
5x3

CFS WOD 22/11/06

CrossFitSydney
Fitness through skill in movement
Andrew@CrossFitSydney.com.au

Stop Drinking Start Lifting

For time:
100kg Deadlift, 15 reps
45 Towell Chin Ups
100kg Deadlift, 12 reps
40 Towell Chin Ups
100kgDeadlift, 9 reps
35 towell Chin Ups
100kg Deadlift, 6 reps
30 Towell Chin Ups
100kg DeadLift, 3 reps
25 Towell Chin Ups

Record Overall Time

Warm Up
3 Rds
3 Burpees
5 Chin Ups strict
10 BS OHS

Run
2x 400m
2min Rest

CFS WOD 21/11/06

CrossFit Sydney
Get Fit for Life

Quiet before the Storm.


Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict Pronated Chin Ups
10 Ring dips

Record Rds and Fractions


Warm up
Sprint Drill
Trot 1200m

CFS WOD 19/11/06

CrossFit Sydney
Get Function

Andrew@CrossFit Sydney.com.au



"Helen"

Three rounds for time:
Run 400 meters or Row 500
21 swings 24kg Kettlebell
12 Kipping Pull-ups

Record Overall Time



Warm Up
3 Rds

3 Burpees
5 BS OHS
10 Box Jumps
20 Lunge Steps

CFS WOD 18/11/06

CrossFit Sydney
Form function Intensity
Andrew@CrossFitSydney.com.au

Improve Shoulder Girdle Range of Motion with Bar Dislocates

Run
3x
800m
Rest 3min Between Attempts
Record Times


Warm Up
Sprint Drill
1200m Trot

CFS WOD 17/11/06

CrossFit Sydney
Intensity over Duration

Andrew@CrossFitSydney.com.au

Kipping Chin Ups use momentum to aid speed and power within metabolic Conditioning Circuits

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

Record Overall Time

Warm up
Row 375m for Speed

3 Rds
15 BS OHS
10 Push Ups
3 Chin Ups

CFS WOD 15/11/06

CrossFit Sydney
Fitness through Functional Movement
Andrew@CrossFitSydney.com.au

To efficiently press, hold and balance a load overhead, shoulder flexibility, correct alignment and structure must be taken into account .



Run or Row
5km

Record Overall Time

Warm Up
Sprint Drills

2Rds
5 OHS Broom Stick
10 Burpees
15 KB Swings

CFS WOD 14/11/06

CrossFit Sydney
Diversity in Fitness
Andrew@CrossFitSydney.com.au

C2 Rowing
A Long Powerfull Stroke{Drive] on a 1:2 ratio to the recovery slide will yeild better times over distance.


For Time
120 Pull Ups
120 Dips
Do them in Alternate sets of 5 reps

Record Overall Time


Warm Up
Sprint Drills
2x4oom
1min rest
2x800m
2min Rest

CFS WOD 13/11/06

CrossFit Sydney
Get Function,Get Fit
For Classes
Andrew@CrossFitSydney.com.au

The Kipping Pull-up
Integrates upper and lower extremities, and doubles the work capacity of the pull-up.

The kipping pull-up
integrates upper and lower extremities, and doubles the work capacity of the pull-up.

Max Effort
Front Squat to Push Press
3-2-2-2-1-1-1-1-1 reps
Rest 2~3 min Between Attempts



Warm Up
3x
400m

3Rds
5 Chins
10 Push Ups
15 Broom Stick OHS

CFS WOD 11/10/06

CrossFit Sydney
Learn Skill in Movement
Andrew@CrossFitSydney.com.au



"Lynne"
5 Rds
2~3 min Rest between Exercises

Max Reps BW Bench Press
Max Reps BW Chin Ups Strict




Warm up
Sprint Drills
1200m Trot

CFS WOD 10/11/06

CrossFit Sydney
Function Form Intensity

With correct form, functional movements are perfectly safe at post-maximal loads, whereas isolation movements, to name one category of non-functional movements, are potentially unsafe at sub-maximal loads.

CrossFit Sydney


Back Squat
5x5
3min Rest



Add Ons
Weighted Chins
5x3

Warm Ups
Row
125m 1min Rest
375m 1min Rest
500m 1min Rest
2000m 1min rest

CFS WOD 8/11/06

CrossFit Sydney
"The ability to exert Force earlier in a movement plays a vital role in many sports and day to day activities."
Andrew@CrossFitSydney.com.au

For Time
7 Rds

15 Chin Ups
25 Squats

Record Overall Time

Warm Up
3x
200m Jog for Form
30sec rest

Sprint Drill on the 40m

Add Ons
1200m Jog

CFS WOD 7/11/06

CrossFitSydney
Get Function
Andrew@CrossFitSydney.com.au



Five Rounds
For Time of:

45kg Power Snatch 15 reps
Run 400 meters or Row 500m

Record Overall Time


Warm Up
1x
Tabata Row
or
Sprint Drills

3 Rds
3 chin Ups
5 Push ups
10 Bs OHSquats

Add On
Handstand PU Prac

CFS WOD 6/11/06

CrossFit Sydney
Fit for Function
Fit for Life


Dead Lift
5x5
2min Rest Between Attempts


Warm up
Tabata Row


BS Over Head Squats
3x20

Add Ons
Bench Press
DB
5x5

Pronated BW Chins Strict
5x10

CFS WOD 4/11/06

CrossFit Sydney
Form, Function, Intensity
Andrew@CrossFitSydney.com.au


Work Out of the Day

Three Rds for time of:
15 Muscle-ups
100 Squats

Record Overall Time

Warm Up
Sprint Drills

CFS WOD 3/11/06

CrossFitSydney
Functional Conditioning
Andrew@CrossFitSydney.com.au


Shoulder Press
5,5,5,5,5


Record Loads

Add On
Dead Lift
5x3

Weighted Chin Up
7x2

CFS WOD 2/11/06

CrossFit Sydney
The CrossFit Method
Andrew@CrossFitSydney.com.au


"Kelly"
Five Rds for Time of:
Run 400 meters or Row 500m
30 Box jump
30 Wall ball shots, 20 pound ball


Record Total Time

CFS WOD 31/10/06

CrossFit Sydney
Compound Movement in good Form at High Intensity



For Time

10Rds of

10 Chin Ups
10 Ring Dips

Record Overall Time

CrossFit Sydney
Compund Movement

Warm Up
Row
4x
500m 1min Rest

3Rds
3 Burrpes
5 OHS
10 Lunge

Add Ons
Squat
5x5

CFS WOD 30/10/06

CrossFit Sydney
Intensity & Form over Duration
Andrew@CrossFitSydney.com.au





Squat Clean
10x Singles
2~3 min Rest between Attempts

Warm Up
5x 5
Strict Chins
OHS
Row
3x 375m ME
3mins Rest

Add Ons
Bench Press
7x3reps