Thursday 8th May

"Coleen and Jerk"
How many rounds can you complete in 7 mintues of:
1 DB Hang Clean M15kg/W10kg
3 Push Jerks

Wednesday 7th May

Five Rounds for time:
500m Row
30 Squats

Tuesday 6th May

"Mini Murph"
For time:
Run 900m
50 Pullups
100 Pushups
150 Squats
Run 900mm

Monday 5th May

REST DAY

Sunday 4th May

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Remember only 1 week to go till the Mothers Day Run
http://www.townsvilleroadrunners.com.au/index.cfm?Menu=FunRunSeries&PageID=198

Saturday 3rd May

3 Rounds
Row (Cal)
Pullups (reps)
Push-Press (rep)
Situps (reps)
Skips (reps)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a six-minute round in which a 1 minute rest is incorporated. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 2nd May

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.