5/6/2010

Check out Lynne, Courtney & Margaret on the CrossFit Affiliates Page http://www.crossfit.com/cf-affiliates/ Feel free to leave a comment on the affiliate page.

WOD

Run 400m

Then 21-15-9

Thrusters 40/30

Push-Ups

KB Swings 24/16

Then

Run 800m

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4/6/2010

Amanda at Regionals. Her enthusiasm at CrossFit Blacktown will be contagious.

Strength

Deadlift

3,3,3

1st working set is 80% of 1rm

2nd set is 85% of 1rm

3rd set is 90% of 1rm

WOD 5 Rounds

5 one arm Deadlifts left hand 50/30

5 one arm Deadlifts right hand

10 Wall Balls

10 Pull-Ups (C2B)

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3/6/2010

Justine AKA Xena at Newy Sectionals

Skills
HSPU/Handstand Holds
Muscle Up Transition/False Grip Pulls
(Catch Up On a missed Strength session)

WOD
Run 400m
Rest 4min from last person
5rounds for time
15 KB Swings 24/16
12 Ring Dips
9 Jump over 20inch box

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Rest Day

Jordan "pumping up the Jam"

For those coming to CFP

Strength

Squat Clean

3,3,3,3

WOD

21-15-9

Power Clean 60/40

KTE

THEN Recover 5min

Perform 5 Gassers with a 1:1 work/rest

1/6/2010

Skills
Work any 2 skills from focus board

WOD AMRAP 15min
5 Power Snatch 40/30
7 Strict Pull-Ups
10 Abmat Sit-Ups

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