SHOW DAY WOD 10/11

SHOW DAY WOD -Llanberris running track

4 Rounds for time:
Run 400m
30 sit ups
30 push ups
30 squats

Warm up with 4 x 100m relay races

Seeing as it was a public holiday and we were closed we decided to hold an off-site wod for our athletes.
The highlight of the morning was the tug of war (and Greg puking on the back straight).
It was great to see the kids get involved and all the team work effort that got the winners over the line.
Bear took on the boys one after the other and defeated them one by one pretty easily, what a machine!! Looks like this will become a regular addition to our off-site wods.
Props to Catherine who ripped her hands a few nights earlier and still joined in on the tug of war -ouch!

Well done guy's and thanks for such a fun morning!

Endurance wod 8/11

Endurance wod

10 Rounds:
1 min max Burpees
1 min max Pull Ups
1 min max Tuck Jumps
1 min max Star Jumps
2 min max Run

Congratulations to every single athlete! Everyone of you finished and you should all be very proud of the work you put in. 60 minutes of work NON-STOP woo!!

wod 7/11 Inverted Burpees

5 Rounds of:
25 Inverted Burpees
25 Pull Ups
25 Burpees

WOD 6/11

1) 10 minute AMRAP of:

5 x GTO
10 x PUSH UPS
15 x DU

2) 10 minute AMRAP of:

2 x PULL UPS
4 x T2B
6 x BURPEES

wod 5/11

Monday Morning Metcon
4 rounds:
50 squats
50 walking lunges
Run 400m

Fit Mumma

Our Amazing Fit Mumma Paula doing what she does best!
She is such an inspiration to us all here at CFB & to other Mums out there. Paula has trained Crossfit right through her pregnancy & is fitter, stronger and hotter than ever.
Keep up the great work Paula, we are so proud to have you in our CF Community.

wod 30/4

5 burpees
30 thrusters
30 kb gto
30 wp swings
10 burpees
20 thrusters
20 kb gto
20 wp swings
15 burpees
10 thrusters
10 kb gto
10 wp swings

Tough Mudder!

Here is our team just after we all crossed the finish line. Such an awesome event with awesome team mates!

wod 11/10

5 rounds
------------------------
10 burpees
run 100m
10 knees to elbows
run 100m
10 lunges
run 100m

wod 20/9

20 min AMRAP

20 reps of each exercise
Squats
Wall balls
Burpees
T2B