10 x 60m sprints
Rest 90 seconds between efforts
Thursday, February 28, 2008
Wednesday, February 27, 2008
Tuesday, February 26, 2008
Tuesday 26th February
"Broomstick mile"25 Backsquat
25 Front Squats
25 Overhead squats
Run 400m
25 Shoulder press
25 Push press
25 Push Jerk
Run 400m
50 Squat cleans
Run 400m
50 Snatch
Run 400m
All work , except for runs is done with a dowel
Sunday 24th February
"12 Days of CrossFit"This a buildup workout
First round has 1 hurdle run
Second rounds has 1 hurdle run and 2 agility ladder
Third round has 1 Hurdles, 2 ladders and 3 second handstand
Fourth round has 1 hurdles, 2 ladders 3 second handstand 4 press etc
all the way through the 12 exercises
Saturday, February 23, 2008
Friday 22nd February
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Friday, February 22, 2008
Thursday 21st February
Five Rounds for timeRun 200m
20 Striders
25 Pushups
Workouk thanks to CrossFit Brisbane.
Watch that first step
Tuesday, February 19, 2008
Tuesday 19th February
REST DAYBrett and Fi handstanding around with Matt(middle) at CrossFit Brisbane
Monday 18th February
"Annie"50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Rach finds her bounce
Monday, February 18, 2008
Sunday 17th February
"Kettlebell Fran"21-15-9
Kettlebell swings 24kg/16kg
Pullups
Post time to comments
Just because you go on a trip dosen't mean you have to fore go your workouts.
Thursday, February 14, 2008
Saturday 16th February
"Randy"75 pound Power snatch, 75 reps for time.
Scale as needed use 45lb or broom stick
Post time to comments.
Tuesday, February 12, 2008
Wednesday 13th February
"Nate"Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Tuesday 12th February
Back Squat5-5-5-5-5
Big D has some squat therapy; note that is an 18 inch box he is using.
Monday, February 11, 2008
Sunday, February 10, 2008
Saturday 9th February
For time:25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Friday 8th February
For time:21-15-9
2x1.5 pood Kettelbell burpees
1.5 pood Kettlebell swings
Post time to comments
Thursday, February 07, 2008
Wednesday, February 06, 2008
Wednesday6th February
"Joshie"Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Tuesday, February 05, 2008
Tuesday 5th February
'Nasty Little Nancy"How many rounds can you complete in 20 minutes of :
Run 200m
15 Overhead squats
Use a 20lb bar you are not to let the bar touch the ground and you are to carry it with you on the run
Monday, February 04, 2008
Saturday, February 02, 2008
Friday 1st February
"Grace"135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
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