Archive for February, 2012

Week 9 Mon 27th – 3rd Mar

February 26th, 2012

Monday
” Angie”
100 Pull ups
100 Push Ups
100 Sit ups
100 Squats

Tuesday

Clean 1 rep Max
Bench 1 rep Max
Overhead squat i rep max
post load

Wednesday
3 RFT
30 Box jumps
30 SDHP 24/16
300m run
30 k.b squats
30 ring push ups

Thursday
Games Wod
/
2 Rope climbs
10 Wall Balls
15 KB Swings
20 Double Unders

Friday
Teams or Individual
3 RFT
Row 500m
push ups
Ground to overhead( due to Games now box jumps)

 

Saturday

Games Wod bring it on

Week 8 2012

February 20th, 2012

Monday
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 m Shuttle sprint (5 x 5 )

Tuesday
10 Rounds for time
6 Turkish get ups 20kg/12kg
5 Deadlifts 70kg/100kg
5 Ring Dips
5 Chins
5 Push Ups

Wednesday
* Crossfit Total *
Back Squat
Shoulder Press
Deadlift

Thursday

4 Rounds
5 DB Burpees
5 DB Hangcleans
5 DB Push Press
5 DB squats

Run 1200

 

Friday
CROSSFIT GAMES WOD
or
10 Rounds for time
6 Jumping Squats
6 Chest to bar
6 Clapping push ups
6 Double unders

Saturday

Crossfit Games WOD  or

30 Burpee chins

30 Burpee wall balls

30 Burpee Box jumps

Week 7 13th- 18th Feb

February 13th, 2012

The lead up to the CrossFit Games. Get registered this week.

Monday
5 RFT
Run 400m
21 deadlifts

Jon 16:37

Tuesday
5 RFT
Run 600m
15 Squat Clean Thrusters 42.5kg

Wednesday

5 rft

Run 800m
9 muscle ups (scaled 9 Chest to bar 9 dips)

Thursday

5 RFT
20 Burpees
15 Wallballs
10 Toes to bar
5 Deadlift 90kg/ 70kg

Friday
4 RFT
20 push ups
20 Sit ups
20 Squats
20 Double unders
20 Cleans 50kg/ 30kg
20 wipers

Saturday

4 RFT
25 Back Squats 35kg/ 25kg
25 Front squats
25 Overhead Squats
Run 200m

week 6

February 6th, 2012

Monday
*Georgina*
100 Burpee into Chins into toes to bar
Part B
Deadlift practice
8,8,8

Tuesday
8 rounds for time
run 400
rest 90 sec

Wednesday
*Rahoi*
12 min AMRAP
12 box Jump
6 Thrusters
6 Burpee over bar

Thursday
Row 750
Then 10 rounds
10 Lunges 16kg / 12kg (due to georgina)
10 sit ups
10 push ups

Friday
*Helen*
3 rounds for time
run 400
21 KB Swings
12 chins