100 Overhead Squats, 25kg

Everytime the bar is dropped, 400m Run.

As many rounds in 25 minutes of:
5 Ring dips
10 Push ups
15 Push presses, 25kg

First official day of using my wrist in the front position. Very limited flexibility. The heavier the load, the more more pressure I can feel on my wrist and the less grip I have. The workout is supposed to be done with a 30kg push press. I know that I've definitely lost some strength in my upper body because I only managed five rounds while the other girls, who did it at the recommended weight, belted out the same amount.

So the sad news is that I won't be competing at the Sectionals in May.

Murph

1.6km Run
100 Pull ups
200 Push ups
300 Squats
1.6km Run

Loved it. Absolutely loved this workout.

Muscle up practice

12 Days of Christmas

1. 100m run
2. Hand stand push ups
3. Deadlifts, 50kg
4. Knees to elbows
5. KBS, 16kg
6. Wall balls, 6kg
7. Box jumps
8. KB Sumo deadlift high pull, 16kg
9. DB Thrusters, 10kg
10. Medicine ball cleans, 6kg
11. Burpee box jumps
12. Chest to bar pull ups

Complete 1x100m run, then 2 HSPU+100m run, then 3 deadlifts+2 hspu+100m run...

21-15-9 reps for time of:
Burpee Box Jumps
KBS, 20kg

WOD 1
For time of:
200m Run
5 HSPU
10 Deadlifts, 65kg
15 Ring Dips
20 DU
25 KBS, 16kg
30 Push ups
35 Sit ups
40 Wall balls, 6kg
45 Box jumps
50 Air squats
800m Run

WOD 2
5 rounds of:
5 Deadlifts, 80kg
10 Burpees
Then, a 400m run.

That second WOD was one killer of a workout from the Penrith competition. All my deadlifts were broken up but I was so glad that I conquered it.

21-15-9 reps for time of:
Sumo deadlift high pulls, 30kg
Pull ups
Ring dips

253 push ups

WOD 1
As many rounds in 20 minutes of:
200m Run
25 Double unders

WOD 2
So it's day 22 of the push up challenge and for those who have been involved, you are to do 22 push ups. Because of my wrist, I haven't done a single push up since the challenge began so I've accumulated a total of 253 pushups. Completed them all this afternoon! My wrist is still not 100% but it's okay to slowly start working out on it.

Tempo deadlifting

Deadlifts
5-5-5-5-5
4 seconds down, 1 seconds up

Followed by:
As many rounds in 15 minutes of:
5 KBS, 20kg
5 Knees to elbows
5 Medicine ball cleans, 6kg

Today was supposed to be my rest day

10 rounds of:
10 Pull ups
10 Box jumps

Staying off my wrist

10 Squats, 60kg
50 Double unders
8 Squats
40 Double unders
6 Squats
30 Double unders
4 Squats
20 Double unders
2 Squats
10 Double unders

Russian Quarters

WOD 1
Two rounds of:
400m Run
25 KB Swings, 16kg
25 Box jumps
25 Double unders
400m Run
25 Double unders
25 Box jumps
25 KB swings

WOD 2
21-15-9 reps of:
Deadlifts, 60kg
Pull ups,
400m Row

1RM Squat 82.5kg

200m Run
50 KB Swings, 16kg
400m Run
40 KB Swings
800m Run
30 KB Swings
1600m Run
20 KB Swings

Smashed my one rep max squat. Smashed it.

Annie II

WOD 1- Annie
50-40-30-20-10 reps of:
Double unders
Sit ups


WOD 2
3 rounds of:
21 Pull ups
15 KB Swings, 16kg
9 Deadlifts, 60kg
400m Run


I was so fustrated training this morning from combination of lack of sleep, anger and a workout with double unders. I really wanted to nail Annie, even though I can't do continuous double unders, I wanted to give this workout a good kick. Left feeling disappointed.


I am still so mesmerised, watching those top Crossfitters train. The way they can block out almost everything and train to the point where their emotions and physical feelings are separated is so admirable. There is no stopping until your body is physically unable to continue, not because your mind is telling you to. They have no fear.

Jackie with DB

WOD
1000m Row
50 Thrusters, 10kg DB each side
30 Pull ups

Skills
TGU

Annie

50-40-30-20-10 reps of:
Double unders
Sit ups

Couldn't do today's workout because I still can't hold the bar properly... Sad.