Hoody's & T Shirts now ready to orderC&J 5,5,5,5,3
Find your 5 & 3 rep max for perscribed rep range.
The CHIEF
Max rounds in 3 minutes of: 3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Thanks CFNQ for WOD
Post loads & rounds completed for each of the 5 cycles.
Hey Glenn, is there anywhere online that we can buy shirts as I would love to advertise Crossfit Penrith while I'm at CFNQ?
ReplyDeleteJumpers look Awesome...
ReplyDelete:)
Wish it was winter at the games in Aromas so i could wear it over there...
Got any shirts?
:)
Great workout today, I love the heavy weight workouts and I LOVE the bumpers, so much easier to use than conventional weights.
ReplyDeleteClean & Jerk as follows (had to use a split stance):
5 @ 35kg
5 @ 35kg
5 @ 35kg
5 @ 40kg
3 @ 45kg
The Chief
Round 1 - 3.11
Round 2 - 3.11
Round 3 - 3.9
Round 4 - 3.7
Round 5 - 3.10
Power Cleans @ 40kg - As R'xd
Bring on the T-Shirts for Sunday.
Hi Guys, glad you liked "The Chief", but i can't take full credit for it. It was originally posted on the main page.
ReplyDeleteFiona CFNQ
http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/
ReplyDeleteCheck this link out guys...
Proof that crossfit is better then any 45 min spin class or your hours spent running!
Post thoughts of the article to comments.
5@ 35kg
ReplyDelete5@ 40kg
5@ 40kg
5@ 40kg
3@ 40kg
The Chief
round1 4
round2 3
round3 3
round4 3
round5 3
rxd 60kg power cleans
Great link Shane, has inspired me to include Tabata in Wednesdays warmup WOD
ReplyDelete