January 30th, 2012
Monday
20 Min Amrap
15 Wallballs
15 Box jumps
30 Double Unders
30 Sit ups
Tom 5 rounds 15 wall ball
Adrian 4 rounds 3 sit ups
Tuesday
Five rounds for time
12 Deadlifts 65 kg / 40 kg
20 Ring push ups
12 clean and jerk 65kg / 40kg
20 Knees to elbows
Wednesday
Push Press
60 seconds rest between sets
2-2-2-2-2-2-2-2-2-2
b 7 rounds for time
7 Front squats 70kg
7 Chest to Bar
Thursday
10 x 15 second sprint 15 seconds rest
4 x 1 min sprint 1 min rest
post total metres run
Friday Re hashed
50 Squats 30kg
2 rope climbs
40 box jumps
2 rope climbs
30 lunges 30kg
2 rope climbs
20 squats
2 rope climb
10 box jumps
2 rope climbs
6 lunges
Craig 10:33
Saturday
amrap 20 min
5 cleans 60 / 40 + 3 front squats for each clean
5 snaches 60 / 40 + 3 ohs each snatch
run 200m
January 23rd, 2012
Monday
Team Wod
200 Double unders
100 KB Swings
100 SdlHP
100 Burpees
One partner runs while the other completes exercises.
Tuesday
Three rounds for time:
Run 2 laps
50 thrusters 20 kg
30 Pulll ups
Wednesday
A : Back Squat
1 , 10
2 , 20
3 , 30
Part B
5 Rounds
12 Wall ball
12 T 2 B
Thursday
Australia Day
Gym Closed
WOD
watch cricket, surf, drink beer, beach cricket, tennis.
Friday
TABATA
Row
Box Jumps
Chins
Push ups
Sit ups
Saturday
30 SDHP
40 chins
50 KB Swings
60 Sit ups
70 Burpees
January 16th, 2012
Monday
TABATA
Row
Squat
Sit Ups
Push Press
Skipping
8 intervals of
20 seconds on 10 second rest
Tuesday
A bench press
5-5-5-5
B
5 RFT
5 dips
10 knees to elbows
15 Kb swings
Wednesday
3 RFT
15 hang cleans
30 double unders
60 sit ups
Thursday
run 3 laps
30 burpee pull ups
run 3 laps
30 toes to bar
Friday
snatch
3-3-3-3
clean and jerk
3-3-3-3
Saturday
“Morrison”
50 – 40- 30- 20
Wall balls
Box Jumps
KB Swings
January 8th, 2012
Monday
Overhead Squats
3,3,3,3,3
Part B
“Thran”
Three rounds, 21-15- and 9 reps, for time of:
40 kg SDLHP
Pull-ups
Tuesday
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Wednesday
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Thursday
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Friday
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Those who reach limit try and complete max reps reached for the remainder of minutes until all CrossFitter’s are finished.
Part B
Run 5 laps
Saturday
30 SDLHP
40 Chin ups
50 kb swings
60 sit ups
70 burpees
January 3rd, 2012
3rd Jan
Barbara
5 rounds 3min rest between rounds
20 Chins
30 Push ups
40 Sit ups
50 Squats
4th Jan
“Hidalgo”
Run 1600m rest 2 mins
20 x Squat Cleans 60kg
20 x Box jumps
20 x lunges 20kg plate
20 x Box jumps
20 x Squat cleans
rest 2 mins
run 1600m
5th Jan
“Ricky”
20 min AMRAP
10 x pull ups
5 x DB deadlift 35 kg
8 x push press 60kg
6th Jan
A
Front Squat
2 – 2 – 2 – 2 – 2
B Run 1200m
100 x push ups
10 x snatch 40/ 60kg
7th Jan
CrossFit Total
max rep
Back Squat
Shoulder Press
Deadlift
