HALLOWEEN!!!

"Fran"
21/15/9
Thrusters (40/25)
Pullups

Core work.

Saturday 29/10/2011

3 Rounds for time of:
15 Pullups
30 Deadlifts (60/40)
45 Double Unders
Then 2 Rounds of:
10 Push Jerk (60/40)
50 Squats
Then 1 Round of:
Macca's Run with a Bumper plate (20/10)

Post time and weight to comments.

Friday 28/10/2011

21/15/9 of:
Power Cleans (60/40)
Ring Dips
400m Run

Post time and weight to comments.

Thursday 27/10/2011

If you want a shirt guys remember to try on the one I have here and put your name, size and how many you want on the whiteboard,

"Grace"
30 Clean and Jerks for time (60/40)

Then a bonus.

Post time and weight to comments.

Wednesday 26/10/2011

'JH'
21/15/9 of:
Thrusters (40/25)
Burpees
*2 Double Unders

Lower back and Core work.

Post time and weight to comments.

Tuesday 25/10/2011

http://www.fitbomb.com/2011/09/crossfit-hand-care.html

Make sure you check out the link to see how to look after your hands, or ask in class. Also if you feel the need to bring in strapping tape for your hands then do so.


Skill -- Kipping Pullups

10-1
Deadlift (100/70)
Moving Plank
30 Double Unders

Post time and weight to comments.

Monday 24/10/2011

Snatch Balance - 5/5/5/5/5

In teams of 2:
4 Rounds of:
15 Pushups Each (High-5 between)
30 Front Squats Each (30/20) (Holds themselves up on the rings/ If they drop you have to stop squatting.)
45 Situps Each (Partner Holds plank while you do situps)

Post time and weight to comments.

Saturday 22/10/2011

Power Snatch Work your way up to a max 1 Rep. (20 minutes.)

30 Ring Pushups
20 Thrusters (40/25)
50 Knees to Elbows
20 Thrusters (40/25)
30 Ring Pushups

Post time and weight to comments.

Friday 21/10/2011

Hey guys, we will be doing a lot of retesting next week, let's bring our 'A' game and see how much we've improved this last month.

Bring some strapping tape for your hands today guys.

50 Overhead squats, with just the bar.
Rest.

Then:
21/15/9
Pullups
Burpee Box Jumps
Weighted Situps (10/5)

Thursday 20/10/2011

50 Front Squats @ 50% bodyweight.
Rest 5 Minutes

3/5/7/9/11 and continue to increase reps until time runs out.
Ring Dips
Knees to Elbows
200m Run

Post time and weight to comments.

Wednesday 19/10/2011

 As you can see, local competitions are for all levels of fitness. Ask me about the upcoming CrossFit SWS games day, or our very own games day in December.

Handstand Practice/ HSPU practice.

5 Rounds for time of:
3 Wall Climbs
30m Walking Lunge
15 Pushups (Hand Release)
15 Deadlift (60/40)

Post time and weight to comments.

Tuesday 18/10/2011

Food of the week: Beetroot! Get it into you, packed full of vitamin C and a great source of energy. Grate it into your salads for a change or roast it with your regulars.

Thruster - Skill/ Strength
5  sets of 8 reps, if your form and technique are good, increase the weight.

Macca's Run
10/9/8/7/6/5/4/3/2/1 of:
Ring Rows
Burpees
Macca's Run

Post time and weight to comments.

Monday 17/10/2011

How bad do you want it.

5 Rounds of:
5 Ring Dips
10 Deadlifts (100kg/70kg)
30 Double Unders

Core Work.

Post time and weight to comments.

Saturday 15/10/2011

21/15/9 of:
Thrusters (40/25)
Knees to Elbows
200 Mountain Climbers
Then 9/15/21 of:
Knees to Elbows
Thrusters

Post time and weight to comments.

Friday 14/10/2011

In teams of 2:
5 Rounds for time of
10 Ring Rows each
10 Pushups each
10 Push Press (50/30)

Post time and weight to comments.