Archive for July, 2011

July 31st, 2011

Warm up

5 rounds

10 sit ups , 10 push ups

A: 10 min Team Row for max distance

B: 20 min AMRAP:
6 Pull Ups
9 Sumo Deadlift High Pulls (40kg/30kg)
12 Wall Ball Shots

July 29th, 2011

Welcome Matt and Joe for your first Crossfit Training

AMRAP

5 Chins
10 Push Ups
20 Box Jumps
30 Kb Swings

Click on wod to post rounds

July 29th, 2011

Slack bottom steven WOD

Bench press
3-3-3-3

100 squats
5 chins
5 push ups
75 squats
10 chins
10 push ups
50 squats
15 chins
15 push ups
25 squats
20 chins
20 push ups

Click WOd to post time and weights

July 27th, 2011

A
Hang Cleans
3-3-3-3
B
Jackie

Row 1000
50 Thrusters 20kg
30 Pull ups

July 26th, 2011

Deadlift 3,3,3,3
Then
Row 500m
Deep squat clean 30 (50/35kg)
Burpee pullups 20
Thrusters (50/35kg)
Row 500m

July 25th, 2011

Welcome to strict Week.

All poor reps will now not be counted

5 Rounds for Time

10 SDHP 40kg/30kg
10 Push Press 40kg /30kg
10 Front Squats 40kg/30kg
10 Burpees over the Bar
B
Team Row

Moe 13.48
Jon 14.30

July 22nd, 2011

Welcome to Big Pat

Zoe’s Nasty Fifty

50 Box Jumps
50 Push Ups
50 Lunges
50 Knees to Elbows
50 KB Swings
50 Push press
50 Burpees
50 Double Unders

Dave 23.38

July 21st, 2011

20 min AMRAP

5 Push Press

10 Ring Dips

25 Squats

July 20th, 2011

Angie

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

July 18th, 2011

Back Squat Heavy
1,1,1,1,1

Part B
12,9,6
Thrusters
Chin ups

5 Min Rest

12,9,6
Thrusters
Chin ups