Rest Day

For those coming into CFP
STRENGTH
Strict Press 3-3-3
Push-Press 3-3-3
Push-Jerk 3-3-3

WOD
"NICOLE"
Run 400m
Max rep Pull-Ups
"As many rounds as possible in 20 minutes.Note number of pull-ups completed for each round & total reps for 20min"

Post loads/reps to comments

Into the Swing!!

Practice any gymnastic movement for 25min
eg, Kips, ring work etc....

Then

10 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
9 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
8 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
All the way down to....
1 kettlebell swing, 24kg/16kg
30m Walking lunge, 15kg/10kg plate overhead
100m sprint

Refer http://crossfitpenrith.blogspot.com/2009/07/into-swing.html#comments

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8/9/2009

Strength
Power Cleans
5-5-3-3-2

WOD
4 Rounds
5 Hang Squat Cleans 60/40kg
15 Deadlifts 60/40kg
20 Box Jumps
400m Run

Post loads/time to comments

Running Jackie

NEW Shirts available next week.

Happy Birthday to Chloe Dawg

Strength

Deadlift

5-5-3-3-2

WOD

Run 1000m

50 Thrusters 20kg (Badass @ 30kg)

30 Pull-Ups

Post loads/time to comments

Rest Day

Happy fathers day to all the dads. Enjoy the day.