25/11/2009

J.C Deadlifting 145kg

Strength

Deadlift

6,4,4

WOD (AMRAP 15MIN)

5 Thrusters 50/40kg

10 Wall Balls

15 Push-Ups

Post to comments

24/11/2009

AC V & Pat Barber

Skills

Double Unders, Handstands

& HSPU

WOD (Thanks CFX)

Ten rounds

8 KB Swing 32kg (24kg)

Sprint 100m

8 Push Ups

Rest

You have two minutes to complete each round.The stop watch does not reset, at the next two minute interval you begin.
Your score is the total accumulated seconds of each round.

23/11/2009

Congrats V on getting your CrossFit Lev1 cert this past weekend.

AMRAP in 20min

40kg (30kg) Snatch, 3 reps
40kg (30kg) Overhead Squat, 12 reps
400m run

Post rounds to comments

22/11/2009

Shane enjoying the Grand Canyon

Run 2x 1km sprints

Rest 3min between sprints

Post to comments

21/11/2009

Eric Kjono, Qatar

For time

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

Sumo Deadlift High Pull 50/30kg

Pull-Ups

Lunge, each leg (with 10kg plate overhead)

Post to comments

Rest Day

New shirts in stock.. Limited numbers.

Gassers

Perform 5 gassers in total.

Rest 1 full minute between gassers.

After the 5th gasser rest 1min then run 400m

Each run is to maximal capacity.

THEN

On the 20min mark

5Rounds

5Deadlift 120/80kg

10 Burpee

This WOD isnt long in length but very intense. Attack it with everything you have.

Post to comments

19/11/2009

Bonnie from Practice CrossFit

20 Min

Look Busy!

Practice any CrossFit modality for 20 min.

AMRAP 15 min

[1 round consists of:]
1 Power Clean
1 Push Jerk
2 Power Clean
2 Push Jerk
3 Power Clean
3 Push Jerk
10 Box Jumps

Rx'd Weights = 60/40kg

Post to comments