Monday, May 30, 2011
Monday 30/05/2011
Regionals Day 2
3 Rounds for time of:
30 Clean and Jerk (40/25)
100 Double Unders
Finisher: Good Mornings.
Post time and weight to comments.
Friday, May 27, 2011
Saturday 28/05/2011
125 kg Thruster
Skill Work: Thruster
50 Plate Curl and Press (20/10)
50 Plate Squats
50 Toe Reaches
5 Drive Way Sprints
Post time and weight to comments.
Friday 27/05/2011
400m Run
30 Burpees
40 Ground to Overhead (40/25)
50 Leg Raises
60 Alternating Lunges
1 Driveway Sprint
Post time and weight to comments.
30 Burpees
40 Ground to Overhead (40/25)
50 Leg Raises
60 Alternating Lunges
1 Driveway Sprint
Post time and weight to comments.
Thursday, May 26, 2011
Thursday 26/05/2011
Bent Over Row
(8,8,8,8)
6 Rounds for time of:
12 Thrusters (40/25)
24 Double Unders
Post time and weight to comments.
Tuesday, May 24, 2011
24/05/2011
1.2km Run
Circuit. 1 min per station. 5 Rounds. Rest 1 minute between rounds.
Box Jumps
Bent Over Row (30/20)
Squats
Post time and weight to comments.
Circuit. 1 min per station. 5 Rounds. Rest 1 minute between rounds.
Box Jumps
Bent Over Row (30/20)
Squats
Post time and weight to comments.
Monday, May 23, 2011
Monday 23/05/2011
"The Tombstone" for time:
1 Hill Run
Then:
Performing Clean and Jerk, Males move 2500kg and females move 2000kg from ground to overhead.
i.e
Male 50kg = 50 Reps Female 50kg = 40 Reps
40kg = 63 Reps 40kg = 50 Reps
30kg = 83 Reps 30kf = 67 Reps
Then:
1 Hill Run
Post time and weight to comments.
1 Hill Run
Then:
Performing Clean and Jerk, Males move 2500kg and females move 2000kg from ground to overhead.
i.e
Male 50kg = 50 Reps Female 50kg = 40 Reps
40kg = 63 Reps 40kg = 50 Reps
30kg = 83 Reps 30kf = 67 Reps
Then:
1 Hill Run
Post time and weight to comments.
Saturday, May 21, 2011
Saturday 21/05/2011
Wide Grip Deadlift
(5,5,5,5,5)
6 Rounds for time of:
50 Squats
25 Pushups
Post time and weight to comments.
Friday, May 20, 2011
Friday 20/05/2011
Bent Over Row
(5,5,5,5,5)
10,8,6,4,2,2,4,6,8,10
Push Press (40/25)
Jumping Lunges
Post time and weight to comments.
(5,5,5,5,5)
10,8,6,4,2,2,4,6,8,10
Push Press (40/25)
Jumping Lunges
Post time and weight to comments.
Thursday, May 19, 2011
Thursday 19/05/2011
3 Rounds for time of:
400m Run
10 Burpees
20 Power Snatch (30/20)
30 Pushups
40 Situps
Post time and weight to comments
400m Run
10 Burpees
20 Power Snatch (30/20)
30 Pushups
40 Situps
Post time and weight to comments
Wednesday 19/05/2011
Overhead Squat Practice
5 Rounds for time of:
8 Deadlifts (80/50)
12 Burpees
16 Situps
Post time and weight to comments.
5 Rounds for time of:
8 Deadlifts (80/50)
12 Burpees
16 Situps
Post time and weight to comments.
Tuesday, May 17, 2011
Tuesday 17/05/2011
Circuit. 1 Minute stations, 3 rounds, 1 minute between rounds.
Sumdo Deadlift High Pull
Thrusters
Box Jumps
Burpees
Double Unders
Post time and weight to comments.
Sumdo Deadlift High Pull
Thrusters
Box Jumps
Burpees
Double Unders
Post time and weight to comments.
Monday, May 16, 2011
Monday 16/05/2011
21/15/9:
Hang Clean (40/25)
Front Squat (40/25)
30 Pushups
400m Run
Post time and weight to comments.
Hang Clean (40/25)
Front Squat (40/25)
30 Pushups
400m Run
Post time and weight to comments.
Friday 13/05/11
CrossFit Total.
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift
Post weight to comments for total score.
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift
Post weight to comments for total score.
Thursday, May 12, 2011
Aztec Pushups
Deadlift (8,8,5,5,3,3)
12 Minutes AMRAP of:
Pushup
Squat
Double Under
Increase each exercise by 1 rep every round until timelimit runs out.
Wednesday, May 11, 2011
Wednesday 11/05/2011
(A) 50 Pullups
(B) 5 Rounds for time of:
20 Sumo Deadlift High Pull (35/25)
10 Overhead Squats (35/25)
Post time and weight to comments.
(B) 5 Rounds for time of:
20 Sumo Deadlift High Pull (35/25)
10 Overhead Squats (35/25)
Post time and weight to comments.
Tuesday, May 10, 2011
Tuesday 10/05/2011
"High-5 for first kiss"
This is heaps funny, this kid gets so pumped about getting a kiss halfway through.
Overhead Squat Practice
15 Thrusters (45/25)
400m Run
15 Clean and Jerk (45/25)
400m Run
15 Front Squats (45/25)
400m Run
Post time and weight to comments.
Monday, May 9, 2011
Monday 09/05/2011
Press (8,8,5,5,3,3)
1-10 of:
Deadlift (80/45)
Plate Curl and Press (20/10)
Post time and weight to comments.
1-10 of:
Deadlift (80/45)
Plate Curl and Press (20/10)
Post time and weight to comments.
Thursday, May 5, 2011
Thursday 05/05/2011
What Is Cross Fit? Short by CrossFit by Overload
Power Snatch
(5,5,5,5,5)
400m Run Then
3 rounds of:
15 Box Jumps
12 Bent Over Row (60/40)
9 Burpees
Then:
400m Run
Post time and weight to comments.
Wednesday, May 4, 2011
Wednesday 04/05/2011
Push Jerk (1,1,1,1,1,1,1)
50/40/30/20/10
Squats
Situps
Double Unders
Post time and weight to comments.
Monday, May 2, 2011
Monday 02/05/2011
Skills-- Clean and Jerk
"Grace"
30 Clean and Jerk (60/35)
Core work
Post time and weight to comments.
"Grace"
30 Clean and Jerk (60/35)
Core work
Post time and weight to comments.
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