Archive for January, 2012

Week 5 Jan 30th

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

Jan week 4 2012

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

Week 3

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

Jan 2012 week 2

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

Welcome Back everyone Week 1 2012

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