Wednesday, November 25, 2009

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
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Tuesday, November 24, 2009

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.

Monday, November 23, 2009

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

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Sunday, November 22, 2009

22/11/2009

Shane enjoying the Grand Canyon
Run 2x 1km sprints
Rest 3min between sprints

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Saturday, November 21, 2009

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)
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Friday, November 20, 2009

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.

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Thursday, November 19, 2009

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
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