30/4/2010

WOD #1

Max rounds in 3min of

5 Push-Press 55/40

5 C2B Pull-Ups

Rest 2min & repeat a total of 3 cycles

WOD #2 3rounds for time

Run 200m

30 Double Unders

20 KB Swings 24/16

10 Ring Dips

20 min limit

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29/4/2010

Strength 20 min limit
Power Clean/Squat Clean
You choose, Find your 1rm

WOD An Old Favourite
"The CHIEF"
Max rounds in 3 minutes of:
3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

Compare http://crossfitpenrith.blogspot.com/search?q=the+chief

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28/4/2010

Skills

Muscle Up/Transition

HSPU/HS Holds

Double Unders

WOD 4Rounds

400m Run

15 KTE

12 Thruster 40/30

9 Box Jump

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Rest Day

The early days at the box

Strength

Deadlift

5,5,5,3

WOD

21-15-9

OHS 50/35

Ring Dips

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ANZAC DAY

Private Benjamin Ranaudo, killed in Afghanistan on July 18th by a IED. Ben trained with CFNQ before being deployed he was "B1" on the score board because he started training at CFNQ at the same time as another Ben. On this day of rememberance our prayers go out to his family, friends and girlfriend. As well as to the families of all those lost in war.

"B-1"
3 Rounds for time
400m Run
21 Kettlebell swings (24kg)
15 Knees to Elbows
9 Ring Dips

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