Archive for June, 2012

wk 26 Thurs

June 28th, 2012

Back Squat
1,1,1,1,1,1
Part B
4 rounds for time
600m run
8 weighted chin ups 5/10kg
12 Lunges 16/20kg

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wk 26 Wednesday

June 28th, 2012

7 Rounds of 7
Thrusters 40/30
Shuttles
SDHP 40/30
Burpees
Cleans 40/30
V sits
Chin ups

wk 26 Tuesday

June 25th, 2012

Tabata
Row
Burpees
Kb Swings
toes to bar
Overhead Plate Squats
Min rest between exercises

wk 26 mon

June 25th, 2012

A:
Bench
5,5,5,5,5
B:
10 Rounds for time
15 Push ups
short sprint
30 Sec break between each round

Week 25

June 17th, 2012

MONDAY
7 sets of’:
7 Push Press
7 Thrusters 40kg
7 Knees to Elbows
7 Deadlifts 110kg
7 Burpees
7 KB swings 24kg
7 Chins

TUESDAY
For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

WEDNESDAY
75 reps of Power Snatch 45/30kg

THURSDAY
AMRAP 15 Min:
5 Deadlift 110kg
10 Push ups
15 plate thrusters 10kg

FRIDAY
Warm UP
800m, 5 Burpees, 10 Squats, 5 Chins, 5 Clean and Jerks.
WOD
For time:
1 Clean and Jerk 60 kg, then 1 set of cindy
2 Clean and Jerk 60 kg, , then 1 set of cindy
Go up one clean and jerk with a set of Cindy until completing 10 Clean and Jerks

SATURDAY
5 ROUNDS OF :
15 SDHP 40kg
12 KB SWINGS
15 OHS 30 KG

Week 24 11/06/12

June 11th, 2012

Happy Birthday Sam Hill 10/06/12

Monday
Swim 1000k

Tuesday
Hope
3 Rounds post reps at the end of each round.
With a continues clock compete as many reps in 1 min on each exercise.
Burpees
Power Snatch 35/25kg
Box jumps
Thrusters
Chest to bar
rest 1 min between rounds

Wednesday

Front squat
3-3-3-3

b 5 RFT
35 double unders
run 200m

Thursday
Mary
5 Handstand push ups
10 one legged squats alternating
15 chins

Friday
5 Rope climbs
5 Clean and jerk 65g/45kg
4 Rope climbs
4 Clean and jerk 65g/45kg
3 Rope climbs
3 Clean and jerk 65g/45kg
2 Rope climbs
2 Clean and jerk 65g/45kg
1 Rope climbs
1 Clean and jerk 65g/45kg

B 7 Min As many reps as possible
Double unders

Saturday
21-15-9

Push Press 40/30
Toes to bar
Box jumps
Burpees

Have a good week

Week 23 4/06

June 4th, 2012

Monday 4/06
10 Toes to Bar
20 Chin ups
30 Push ups
40 Box Jumps
50 KB Swings
60 Sit ups
70 Burpees
80 Double Unders

Tuesday

5 RFT
5 DB Deadlift
5 DB Hang Clean
5 DB Push Press
5 DB Squats
Increase load each round rest between sets

Wednesday
7 RFT
20 Push ups
15 OHS 40kg
10 Chins

Thursday
7 min AMRAP
10 40kg squat cleans
20 sit ups ( no abmat)

b death by box jumps
1st minute 2 box jumps
2nd minute 4 and so on.

Friday

Crossfit Total

b
21-15-9
squat snatch 40kg
pull ups

Closed Saturday -sunday -Monday
Good luck to people competing over the long weekend.