Thursday, June 30, 2011

Friday 1st July


Deadlift 3-3-3-3-3 reps

Finisher
21-15-9
Double unders
Situps

Post loads to comments

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

Friday, June 24, 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.

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

Sunday


Rest Day

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

Wednesday 8th June 2011


Snatch balance 1-1-1-1-1-1-1

Post loads to comments.

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.

Sunday 5th June 2011


REST DAY

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.