Monday 28/02/2011

Skill --- Power Snatch.

Strength ---- Overhead Squat
(3,3,3) Rest 3 minutes between sets.

3 Rounds for time of:
10 Power Cleans (60/40)
10 Burpees

Post time and weight to comments.

Sunday 27/02/2011

http://www.youtube.com/watch?v=pfsTKfUT-RQ

The video does contain some swearing, but this dude is awesome.

21/15/9 for time of:
Knees to Elbows
Burpees.

Post time to comments.

You can train anywhere. Muscle-Ups in New Zealand.

Skill --- Thrusters

AMRAP 15 Mins of:
6 Front Squat (50/30)
12 Burpees
24 Double Unders
(courtesy of Crossfit Active)

Post time and weight to comments.

Wednesday 23/02/2011

Dane chilling out after an early morning sesh!

Skill: OverHead Squats.

Strength: Push Press (5,5,5,5,5)

10,9,8,7,6,5,4,3,2,1 of:
Squat Jumps
Pushups (Option--Spiderman Pushups)

Post time and weight to comments.

Tuesday 22/02/2011

The Girls from Crossfit BodyM in Terrigal doing 'Grace' (30 Clean and Jerk at 40kg) at a blistering pace.

Skill Work: Clean.

Death by Clean and Jerk (40/25)



Hanging Core Work.

Post time and weight to comments.

Monday 21/02/2011

Jason Haywood from Crossfit Body Mechanics in Terrigal doing "Grace" (30 CLean and Jerk at 60kg). Apart from the fact he does it in 1:25 I want you to notice his awesome form, He's fully locked out every rep and keeps the bar close to the body at all times.

Strength: Strict Pullups (5,5,5,5,5)

'Grace'
30 Clean and Jerk (60/40)

Rest 5 minutes then:

7 Minute AMRAP
7 Squats
7 Pushups
7 Situps

Post time and weight to comments.

Deadlift: 3 Sets of 15 reps, increase the weight each set. Rest 1 minute between sets.

Start with 3 burpees and then perform 3 burpees on the minute every minute.
5 Rounds for time of:
24 Squats
12 Push Press (40/25)

Post time and weight to comments.

Tim after an awesome session.




Strength: Chinups/Strict Pullups
(5,5,5,5,5)

400m Run

Then 2 Rounds for time of:
30 Deadlift (80kg/50)
60 Double Unders (240 skips)
30 Pushups (Hand Release)

Post time and weight to comments.

Tuesday 15/02/2011

Strength - Deadlift (5,5,5,5,5)

AMRAP in 10 minutes of:
5 Bent over Row (70/45)
10 Burpee Side Jumps
15 Situps

Core.


Post time and weight to comments.

Monday 14/02/2011

CrossFit Games 2010 Adidas Commercial

Weighted Pushups
4 sets of 6-8 reps.

3 Rounds for time of:
15 Weighted Squats
15 Burpee Side Jumps
15 Curl and Press
400m Run

Post time and weight to comments.

Saturday 12/02/2011

Buddy Lee Teaches the Double Under.

"DT"

5 Rounds for time of:
12 Deadlift (70/45)
9 Hang Clean
6 Push Jerk

Friday 11/02/2011

Skill of your choice.

10 Rounds of:

5 Bent Over Row (70/40)
10 Box Jumps

Post time and weight to comments.

Thursday 10/02/2011

Best Man Ever.

Skill: Power Clean/ Clean

4 Rounds of:
30 Squats
20 Push Press (40/25)
10 Burpees

Post time and weight to comments.

Wednesday 09/02/2011

Deadlift for Strength,
(5,5,5,5,5)

21/15/9
Thrusters (40/25)
Burpees

Core Set.

Post time and weight to comments.

Tuesday 08/02/2011

Bent over row for strength:
(5,5,5,5,5)

21/15/9
Thrusters (40/25)
Pushups
400m Run

Core Circuit of:
Twists, Situps then planks.


Post time to comments.

Friday 04/02/2011

For Strength: Super-Set 12 pushups with dips till failure.

50 Leg Raises
21 Push Press
400m Run
15 Push Press
400m Run
9 Push Press
400m Run
50 Leg Raises

Post time and weight to comments.

Thursday 03/02/2011

Back strength. Your choice of:
Pullups (wide grip)
Bent over row
Ring pullups
(5,5,5,5,5)

Then for time:
30 Situps
400m Run
30 Thrusters (40/25)
400m Run
30 Pushups (hand release)
400m Run
30 Deadlifts (40/25)

Post time and weight to comments.

Wednesday 02/02/2011

100 Skips
100 Deadlifts at 60kg for time.
100 Push Ups
100 Situps
100 Squats
100 Upright row (20/15)

Post time and weight to comments.

Tuesday 01/02/2011

Skill: Deadlift - maintain form for 10-15 reps, 5 sets.
Strength: Deadlift - Max Effort.

21/15/9 for time of:
Power Cleans (60/40)
Pushups (hand release)


Core work.

Post time and weights to comment.