Thursday, November 29, 2012
Friday 30th NOvember 2012
"Joe"
10 Rounds
10 Thrusters 42.5/30kg
10 Bar facing Burpees
10 Pullups
57 Double unders
Wednesday, November 28, 2012
Thursday 29th November 2011
Coe
For time.
Ten rounds
10 Thruster, 42.5kg/30
10 Ring push-ups
Strength work
1RM of which ever you havent hit this week
Back Squat, Shoulder Press, deadlift.
IF you have done all three, practice your handstands
Wednesday 28th November 2012
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Monday, November 26, 2012
Tuesday 27th November 2012
Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms
Post times to comments.
Sunday, November 25, 2012
Monday 26th November 2012
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
Friday, November 23, 2012
Saturday 24th November 2012
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Thursday, November 22, 2012
Friday 22nd November 2012
Complete as many reps as possible in 7 minutes of:
Burpees
Post reps completed to comments.
Thursday 22nd November 2012
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 20kg dumbbells
20kg dumbbell Waiter walk, 50 meters, Right arm
20kg dumbbell Waiter walk, 50 meters, Left arm
Post time to comments.
Tuesday, November 20, 2012
Wednesday 21st November 2012
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.
Monday 19th November 2012
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
Post time to comments.
Saturday, November 17, 2012
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