14/1/2010

Farewell Jordan

Skills 20 min

Cover 2-3 Skills of your choice.

WOD

5Rounds

3 Power Snatches 50/40kg

5 OHS 50/40kg

7 HSPU

100m SPRINT "I MEAN SPRINT"

Post to comments

13/1/2010

Miss V

Strength

Power Clean & Jerk

3,3,3,2

WOD

21-15-9

SDHP 40/30kg

Ring Dips

Then

Sprint 400m

Rest exactly 1 min

Sprint 400m

Rest exactly 1min

Sprint 400m

Post loads/times (including 1min rest) to comments

12/1/2010

3 Generations of CrossFitters at CFP

We welcome Margaret to the 6pm session.

WOD (30min limit)
Filthy 50

For time:
50 Box jump,
50 Jumping pull-ups
50 Kettlebell swings 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions/Supermans 1 second count
50 Wall ball shots,
50 Burpees
50 Double unders

Post to comments

Rest Day

Strength

Front Squat

3-3-3

WOD

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Compare Cindy http://crossfitpenrith.blogspot.com/2009/07/cindy.html

Post your choice of girls and rounds completed to comments.

Attention Sectional Athletes

There is a meeting on Monday 11/1/2010 at 5pm for any athlete competing at the sectionals in February. Both myself & Jody have left this timeslot open for anyone wanting to come in & chat to us about their focuses/goals for the next 6 weeks.
Having the the right things to work on & having achievable goals set in place is imperative for success (whatever success is to you). We will be available at another time for anyone who cant make it at this time because of work etc.
LETS GET IT ON!!!
COURAGE-FEROCITY-PRIDE