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