Week 7 2013

February 10th, 2013

 

Important information

Crossfit Games are up

Time to register;

go to http://games.crossfit.com/ and register under crossfit hill and join the crossfit hill team!!

Every one should do it no matter what ability. It is all about competing and having fun.

Celebrity programmer for the week

Peaches van Geldof 

Monday

Bradley

10 rounds for time

Run 100m

10 chins / dips

Run 100 m

10 burpees

Rest 30 secs.

 

TuesdayNeggers

  •   Part A
    50 Wall Ball – If you drop the ball +20 more
    400m run
    40 Ring Push-ups
    400m Run
    30 Kettle Bell swings
    400m Run
    20 Thrusters (40kg/30kg)
    400m Run
    10 Handstand Push-ups

Part B
Team Row
1 Minute row per person – 3 rounds
Highest Average calories per team wins

 

Wednesdaya)        Hand squat clean2-2-2-2-2-2.

 B

 21 -15 -9

 Back squat 50kg/35kg

Push ups

Toes 2 bar

 C 3 rft

2 min plank

30 hollow rocks

30 rustys’

 

ThrusdayBase line from hell5 RFT

Run 400 m

10 pull ups

20 push ups

30 sit ups

40 squats

Rest 3 min between sets.

 

FridayMorrison50 -40 – 30 -20 – 10

Wallballs

Box jumps

KB Swings 24kg / 16kg

 

Saturday20 Front squat,85 kgs30 Box jump,  30 / 26

40 Kettlebell swings, 24/16
50 Wall ball shots,

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