CrossFit Sydney "For Time?"

CrossFit Strength&Conditioning
Get Function
Fitness@CrossFitSydney.com.au





CFHQ WOD

Front Squat
1-1-1-1-1-1-1

Record Loads

ENDURANCE WOD

Swim, Bike, Run, C2

10:5x20

10 seconds on, 5 seconds off for 20 rounds. These are all out efforts!

Incline and terrain are your choice.

STRENGTH WOD

C&J
78%x1x5

Muscle Snatch +OHS
75%x4

For time
15-10-5
KB Swing
Box Jump


"For Time"

"For Time" indicates that the WOD will be timed from beginning until completion of all tasks set out.

Why Time a Work Out?

To create a Sense of Urgency: Life and Sport require actions to be completed with the pressure of time placed upon results.The CrossFit Method believes in Intensity and Volume over duration. In order to elicit pressure and maintain intensity within a Work Out, CrossFit WODs add the aspect of performing against the clock.

This "time" becomes a performance reference point when repeating the same workout in the future and gives individuals a goal to work towards.Bettering your Time.

Timing a WO elicits Power Generation.

Power=[Force X Distance]/Time.

By challenging Power Output we fatigue the Systems of the Human Body.Increasing an individuals power output can promote increases in absolute and relative strength, speed and endurance.

Timing a Work Out is all about You!

No one else,and the clock doesn't lie.

Want a faster time then suck in some O2 and crank another rep.

Responsibility Sucks doesn't it!