StrengthSnatch Balance
3,3,3,3
WOD 2 Rounds
10 Power Snatch 60/40kg
10 Burpees
10 Thrusters
10 Burpees
10 Squat Clean
10 Burpees
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Thursday, December 31, 2009
NYE
StrengthSnatch Balance
3,3,3,3
WOD 2 Rounds
10 Power Snatch 60/40kg
10 Burpees
10 Thrusters
10 Burpees
10 Squat Clean
10 Burpees
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Wednesday, December 30, 2009
30/12/2009
Col during EVASkills 20min
Handstand holds/HSPU
Muscle Up Transition/Muscle Ups
WOD 10 Rounds
3 Snatch Pulls @ 90% of 1RM of Power Snatch
6 Ring Dips (If you have a muscle Up, place rings high then M/U for Dips)
9 KTE
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Tuesday, December 29, 2009
Rest Day
Lynne during EVAAT CFP
Strength
Deadlift
5,5,5
Front Squat
5,5,5
WOD AMRAP in 12
9 one arm KB Swings 24/16kg
12 Pull-Ups (Guys are chest to bar)
18 Walking Lunges with plate overhead 15/10kg
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Monday, December 28, 2009
Lets get this party started!
Our regular business hours start again tomorrow, however there is no 7pm class on Thursday 31st December. I am happy to run a 5pm class for anyone wanting to get their WOD on before NYE. We will re-open as usual after that on Monday 4th January.
There is 8 weeks to the sectionals. If you havnt registered, you should be thinking about it. These spots will book out trust me... Over the next 8 weeks our programming will still be suited to athletes not participating in the sectionals, & your regular challenging sessions will still be the same. However a big step up is required for everyone participating. I am here here to help guide each & every individual for this task. Between now & then we will work on weekly focuses that will be performed by individuals as well as working toward the strength & metobolicv demand required for such an event.
This is an exciting time for CrossFit as well as CrossFit Penrith. I say this to some individuals from time to time & ill say it to the Team at CrossFit Penrith. If you all have half the amount of faith in yourselves as I have in you, You will accomplish more than you can imagine. The next 8 weeks I will ask things of you that you sometimes dont think possible, however all I ask is trust from you. Trust me...
Forget next year, forget Monday. We start tomorrow! Rest up everyone tomorrow is the start of our next journey. COURAGE-FEROCITY-PRIDE
There is 8 weeks to the sectionals. If you havnt registered, you should be thinking about it. These spots will book out trust me... Over the next 8 weeks our programming will still be suited to athletes not participating in the sectionals, & your regular challenging sessions will still be the same. However a big step up is required for everyone participating. I am here here to help guide each & every individual for this task. Between now & then we will work on weekly focuses that will be performed by individuals as well as working toward the strength & metobolicv demand required for such an event.
This is an exciting time for CrossFit as well as CrossFit Penrith. I say this to some individuals from time to time & ill say it to the Team at CrossFit Penrith. If you all have half the amount of faith in yourselves as I have in you, You will accomplish more than you can imagine. The next 8 weeks I will ask things of you that you sometimes dont think possible, however all I ask is trust from you. Trust me...
Forget next year, forget Monday. We start tomorrow! Rest up everyone tomorrow is the start of our next journey. COURAGE-FEROCITY-PRIDE
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