CrossFit Northside: "The PIT"

"December"

CALL OUT!!

Challenge month. All challenges must be posted on the blog, it can be individual or as a partnership. The WOD will then be pick out of the bucket on the day of the challenge. Who will be champion for the year????

"November"

3 rounds for time of:

Pull ups

Wt'ed Sit ups 10/5kg

Front Squats Tyres/30kg

Farmers carry 24/16kg

1st round perform 10 reps/ 100m

2nd round perform 20 reps/ 200m

3rd round perfomr 30 reps/ 300m

Click here for the leader board.

"October"

Rest month.

"September"

Team 10min AMRAP of:

50 Double Unders -Pace Setter

5 Deadlifts

Row

Final score is total load and distance added together.

You can have 3 bars set up at a load of your choose.

Click here for the leader board.

"August"

7min AMRAP of:

30sec Handstand Hold

Max Wall balls 10/5kg

200m run

Click here for the leader board.

"July"

For time:

21-15-9

Ground to overhead Tyre/30kg

20m tyre flip

Click here for the leader board.

"June"

Partner WOD

"Deadlift & Swing"

5min AMLAP:

10 Deadlift @ 100kg/ 70kg - 40 sledge hammer swings

8 Deadlift @ 110kg/75kg - 30 sledge hammer swings

6 Deadlift @ 120kg/80kg - 20 sledge hammer swings

4 Deadlift @ 130kg/85kg - 10 sledge hammer swings

The sledge hammer swings is the pace setter. One person swings while the other performs the required deadlifts. Once the swings have been completed swap. Continue in this pattern until the time is up and calculate max load. If the swings are completed before the required amount of deadlift, continue with the pattern.

"May"

For Time:

800m Run

70 Double Unders

60 sec Handstand hold (you must hold for a total of 60sec, you can come of the wall as many times as required to accumulate the required time)

50 KB Swings 24kg/16kg

40 Chest 2 Overhead Tyres/30kg

30 Medball Cleans 10kg/30kg

200m Run

10 Burpees

Click here for the leader board.

"April"

Rest month.

"March"

7min AMRAP of:

7 DB deadlift 15kg/10kg

7 HPC 15kg/10kg

7 Front squat 15kg/10kg

7 Push press 15kg/10kg

20m tyre drag 10kg

Click here for the leader board.

"February 2011"

"Lets take it overhead"

3 rounds for time of:

200m weighted overhead walk 20kg/10kg

2 rounds:

7 Deadlift tyre

5 Hang power cleans tyre

3 Front Squats tyre

Once you have called time perform a single max handstand hold. Deduct your handstand hold time from your 3 rounds for time, to give you your final score.

"January 2011"

Partner WOD

"Roll and Swing"

With a 15min running clock, start with a 800m tractor tyre roll. With the remaining time complete as many reps as possible of:

20m Over head lunge walk 20kg/10kg

10 Wall balls 10kg/5kg

Sledge hammer swings being your counted reps

One person starts on the lunges and wall ball while the other swings for max reps. Once the Lunges and wall balls have been completed swap. Continue until the 15mins is up. final score total sledge hammer swings.

Click here for the leader board.

"December 2010"

Partner WOD

"Flip and Row"

3 rounds for max individual distance on the rower.

One person starts on the tyre flips while the other is on the rower. When the tyre has travelled 20m, swap elements. when the tyre has travelled 40m, one round has been completed. At the completion of 3 rounds the total individual distance on the rower is your final score.

Click here for leader board.

"November 2010"

"Call Out"

1. Challenge someone to the "Pit"

2. Draw a WOD from the barrel.

3. Do the WOD

(You must post your challenge on the website)

Click here for leader board.

"October 2010"

21-15 9 reps for time of:

Med ball cleans 10kg/5kg

KB swings 24kg/16kg