31/10/2009

Wollongong opening day

WOD

For time;

Run 200m

50 KB Swings

Run 200m

40 Deadlifts 50% bodyweight

Run 200m

30 Sit-Ups

Run 200m

20 Pull-Ups

Run 200m

10 Burpees

Run 200m

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30/10/2009

V & the girls from CF Brissy

Strength 20min MAX

Back Squat

5,5,5

Remember guys "Ass to Grass"

Then

Max reps @ 50% BW or min 40/30kg

WOD

1)Double Unders

Max reps in 10min

Then:

2)AMRAP IN 15min

5 Pull-Ups

10 Push-Ups

15 KB Swings 24/16

20metres walking overhead lunge 15/10kg

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28/10/2009

Bass from Never Quit

STRENGTH

Strict Press

5-5-3-2

WOD Thanks CFX

10,9,8,,,,3,2,1 For time of

Ring Dips

Power Snatch 40/30kg or Power Clean 50/40kg

1 Gasser

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HELEN

Jen & Sarah at Wounded Warrior

HELEN

400m run

21 KB Swings 24/16kg

12 Pull-Ups

Compare http://crossfitpenrith.blogspot.com/search?q=helen

Strength

Deadlifts

5-5-5-3

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27/10/2009

Skills
Double Unders/Skipping

Muscle Up transition/Dips

WOD
4Rounds
15 SDHP 40/30KG
15 Box Jumps
15 Pull-Ups
400m run

Compare http://crossfitpenrith.blogspot.com/2009/08/4-rounds.html

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