Tuesday 2nd August 2011

For time:
5 muscle ups
Deadlift, 10 reps 110kg/ 75kg
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
Deadlift, 10 reps 110/75kg
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
Deadlift, 10 reps 110/75kg
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
Deadlift, 10 reps 110/75kg
15 GHD Sit-ups
Sprint 200 yards

Josh Bridges 7:14, Michelle Kinney 8:36. Post time to comments.

Monday 1st August 2011

15 foot Rope climb, 5 ascents
Clean and jerk, 5 reps 65/ 52.5kg
15 foot Rope climb, 4 ascents
Clean and jerk, 4 reps 75/ 55kg
15 foot Rope climb, 3 ascents
Clean and jerk, 3 reps, 82.5kg/ 60kg
15 foot Rope climb, 2 ascents
Clean and jerk, 2 reps 92.5/ 65kg
15 foot Rope climb, 1 ascent
Clean and jerk, 1 rep, 102.5/ 70kg

Post time to comments.

Sunday 31st July 2011

Rest Day

Saturday 30th July 2011

Team relays
Medball throw (~150m)

5 x First to other end (speed)
5 x Least Number of throws (power)

Friday 29th July 2011

Three rounds, 12-9- and 6 reps, for time of:
Squat clean and jerk 60/42.5kg
Muscle-up

Post times to comments.

Thursday 28th July 2011

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Wednesday 27th July 2011

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Tuesday 26th July 2011

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Monday 25th July 2011

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Sunday 24th July 2011

Rest Day

Saturday 23rd July 2011

Three rounds for time of:
30 Wallball shots, 20/14 lb ball (10.5 foot target)
30 reps Squat snatches, 35/25kg (movement initiates with barbell below the knees)

Friday 22nd July 2011

Snatch 1-1-1
Clean and Jerk 1-1-1

Thurday 21st July 2011

Weighted push-up 1-1-1-1-1-1-1 reps

Wednesday 20th July 2011

"Manion"

Seven rounds for time of:
Run 400 meters
60kg Back squat, 29 reps

Tuesday 19th July 2011

2010 Northwest Regional Event 1

Three rounds for time of:
10 Overhead squat, 60/42.5kg
50 Double-unders

Chris Spealler 2:39, Chris Stowe 2:58, Chris Martirano 3:51, Ashleigh Moe 4:37 (95lbs).

Monday 18th July 2011

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

Sunday July 17th 2011

REST DAY

Saturday July 16th 2011

Front Squat 1-10-1-20-1-30 reps

Pat Barber: 335-275-345-225-355(fail)-200lbs(fail).
Laurie Galassi: 175-145-185-135-180-115lbs.
Post loads to comments.

Friday 15th July

Three rounds for time of:
Dumbbell Waiter walk, 100 meters, Right arm 20/15kg
30 GHD Sit-ups
Dumbbell Waiter walk, 100 meters, Left arm 20/15kg
30 Back extensions

Thursday 14th July 2011

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "crown of head to floor" and pull-ups are "strict" or non-kipping.

Post time to comments.

Wednesday 13th July 2011

Snatch one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments.

Tuesday 12th July 2011

Five rounds for time of:
Run 400 meters
20 Deadlift,65/45kg
20 Push-ups
10 Deadlift,65/45kg
10 Push-ups

Post time to comments.

Monday 11th July 2011

Weighted pull-ups 1-1-1-1-1-1-1 reps

Haven't got a pullup yet. Don't worry, we will work on it today

Post loads and body weight to comments.

Sunday 10th July 2011

REST DAY

Head down to the Strand across from the "Watermark" around 8am today if you want to go for a social paddle. http://www.townsvilleoutriggers.org.au/

Saturday 9th July 2011

"DT"

Five rounds for time of:
Deadlift, 12 reps 70/50 kg
Hang power clean, 9 reps 70/50 kg
Push jerk, 6 reps 70/50 kg

Friday 8th June 2011

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 One-legged overhead squat, 20kg/15kg

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Post time to comments.

Thursday 7th July 2011

Lifting Session 3
Power clean 4 x8
Push press 4 x 8
Front Squat 4 x8
Bench Press 4 x 12
Russian twist 4x12

Focus on technique

JME Club comp, Cairns 27th August

Wednesday 6th July 2011

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Tuesday 5th July 2011

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Monday 4th July 2011

Three rounds for time of:
12 Front squat, 62.5/42.5kg
12 Burpee pull-ups

Sunday 3rd July 2011

REST DAY

Hanging out with the Martin's and Coach Todd

Saturday 2nd July 2011

1/2 Murph
For time:
Run 800m
50 pullups
100 pushups
150 Squats
Run 800m

partition pullups,pushups and squats as needed.

CrossFit Kids Cert at CFX