Deadlift 3-3-3-3-3 reps
Finisher
21-15-9
Double unders
Situps
Post loads to comments
Thursday, June 30, 2011
Wednesday, June 29, 2011
Thursday 30th June 2011
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments
Tuesday, June 28, 2011
Wednesday 29th June 2011
Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups
Post rounds and fractions of rounds completed to comments.
Monday, June 27, 2011
Tuesday 28th June 2011
For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters
Post load and total time to comments.
Sunday, June 26, 2011
Saturday, June 25, 2011
Friday, June 24, 2011
Saturday 25th June 2011
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters
Coach Fi won her MMA fight in NewZealand today
Wednesday, June 22, 2011
Tuesday, June 21, 2011
Wednesday 22nd June 2011
"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.
Monday, June 20, 2011
Tuesday 21st June 2011
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20/14lb ball
Post time to comments.
Sunday, June 19, 2011
Monday 20th June 2011
"Badger"
Complete three rounds for time of:
42.5kg Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Friday, June 17, 2011
Thursday, June 16, 2011
Friday 17th June 2011
"Nancy"
5 rounds for time of:
400 meter run
15 Overhead squat, 42.5/30kg
Post time to comments.
Thursday 16th June
O-lifting develpment session 1
Power Cleans 4 x 8
Clean Pull 4x8
Press 4x8
Front Squat 4x8
Bench Press 4x8
Tuesday, June 14, 2011
Wednesday 15th June 2011
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Monday, June 13, 2011
Sunday, June 12, 2011
Monday 13th June 2011
Only Two sessions today 9:30am & 5:30pm due to public holiday
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
Friday, June 10, 2011
Saturday 11th June 2011
For time:
21 Deadlift, 100/70kg
50 Squats
21Push press, 60/42.2kg
15 Deadlift, 100/70kg
50 Squats
15 Push press,60/42.2kg
9 Deadlift, 100/70kg
50 Squats
9 Push press, 100/70kg
Post time to comments.
Thursday, June 09, 2011
Friday 10th June 2011
Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20/14 pound ball
Wednesday, June 08, 2011
Tuesday, June 07, 2011
Tuesday 7th June 2011
2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead, 20kg/10kg
50 Toes to bar
30m Walking lunge with 20/10 plate held overhead
45m f Sprint
Post time to comments.
Sunday, June 05, 2011
Monday 6th June 2011
2011 CrossFit Games Regional Workout 4
For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps
Post time to comments.
Friday, June 03, 2011
Thursday, June 02, 2011
Friday 3rd June 2011
"Moon"
Seven rounds for time of:
17.5kg dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
17.5kg dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.
Wednesday, June 01, 2011
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