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

Sunday 25th November 2012

Rest Day

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.

Tuesday 20th November 2012

Snatch 3-3-2-2-2-1-1-1-1-1 reps Post loads 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.

Sunday 18th November 2012

Saturday 17th November 2012

Friday 16th November 2012

Thursday 15th November 2012

Wednesday 13th November 2012

Tuesday 13th November 2012

Monday 12th November 2012

Sunday 11th November 2012

REST DAY

Saturday 10th November 2012

Friday 9th November 2012

Thursday 8th November 2012

Wednesday 7th NOvember 2012

Tuesday 6th November 2012

Monday November 5th 2012

Sunday 4th November 2012

REST DAY

Saturday 3rd November 2012

Saturday, November 17, 2012