Archive for July, 2012

wk 31

July 30th, 2012

Monday
10 Rounds for time
10 Chins 10 Dips
10 Sit ups
10 Squats
10 jump to ceiling/bar

Tuesday
CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Part B
run 1200m

Wednesday
5 rounds for time of:
15 Deadlifts (80kg/50kg)
Sprint 100m
15 Burpees
Sprint 100m

Thursday
For time:
On the minute, every minute 10 Sumo Deadlift High Pulls (35kg/25kg)
In the remaining time perform max rep Wall Balls (10kg/7kg)
Goal is to perform 150 Wall Balls.
Part b
run 1600m.

Friday
In teams complete the following (with only 1 person working at a time):
Run 1000m
75 Thrusters (40/25kg)
75 Pull Ups
500 Double Unders
50 Thrusters (40/25kg)
50 Pull Ups
Row 1000m
25 Thrusters (40/25kg)
25 Pull Ups
400m Buddy Carry

Saturday
A: 3,3,3,3 Hang Power clean within 15 minutes
B: “Gwil”
15 Thrusters (42.5kg/30kg)
15 Pull Ups
21 Burpees
15 Thrusters (42.5kg/30kg)
15 Pull Ups
15 Burpees
15 Thrusters (42.5kg/30kg)
15 Pull Ups
9 Burpees

Part B for people who attended friday will have Bench Press in place of thrusters and Sit ups instead of Pullups

Week 30

July 22nd, 2012

Monday
For time:
30 GHD sit-ups
110kg Deadlift, 30 reps
30 Double-unders
40kg Overhead squat, 30 reps
30 Pull-ups
Part B
Front squat 2-2-2-2-reps

Tuesday
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups

Wednesday
“Ricky”
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
60kg Deadlift, 5 reps
60kg Push-press, 8 reps

Thursday
“Dae Han”
Three rounds for time of:
Run 800 meters with a 20kg barbell
Rope climb, 3 ascents
60kg Thruster, 12 reps

Friday
Overhead Squat 3-3-3-3-3 reps
Tabata Row
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Saturday
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

wk 29

July 18th, 2012

Monday
“NAZ”
4 rounds for time
50 db lunges 20/12.5
25 db push press
20 kb swings
15 db Burpees
10 db push ups
5 knees to elbow

Tuesday
“Scotty”
10 to 1
Burpees
Chins
Deadlift 70/50
Part B
100 med ball chset passes, round the corner, sit ups

Wednesday
75 Squats
4 rope climbs
5 farmers carry 25/15
50 Squats
4 rope climbs
10 farmers carry
25 squats
3 rope climbs
15 farmers carry
Part b
Clean ladder

Thursday
3 rounds for time
50 Double unders
50 Push ups
20 dips
run 200m

Friday
8 rounds
Run 400m
rest 90 seconds

Saturday
“Isabel”

For time:
Snatch 60kgs, 30 reps

wk 28

July 8th, 2012

Monday

For time:
50 Wall ball shots
25 Toes-to-bar
40 Wall ball shots,
20 Toes-to-bar
30 Wall ball shots,
15 Toes-to-bar
20 Wall ball shots,
10 Toes-to-bar
10 Wall ball shots,
5 Toes-to-bar

Part B

Team Row

Max distance for 10 minutes rowing

Tuesday

Overhead squat 5-3-3-3-1-1-1-1-1 reps

PART B
12,9,6
SDHP 45/30
Chin ups

5 min rest

12,9,6
SDHP 45/30
Chin ups

Wednesday

50 box Jumps
50 Push ups
50 lunges
50 turkish stand ups
50 kb swings
50 push press
50 burpees over bar
50 Double unders

Thursday

For time, complete all nine rounds of:
Pull-up/Push-up/Squat
25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/1510
25/15/5

Friday

Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Saturday
Snatch 1-1-1-1-1-1-1 reps
15 minute AMRAP
Run 400
Max reps pullups

Week 27

July 1st, 2012

Monday
Complete as many rounds as possible in 12 minutes of:
Push press, 12 reps 50/35kg
12 Chest to bar pull-ups
12 One-legged squats
Part B:
“Brenton”
Five rounds for time of:
Bear crawl 30m
Standing broad-jump, 30m
Do three Burpees after every five broad-jumps

Tuesday
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups (7 chins and 7 dips if you can’t muscle up)
Hang power cleans, 10 reps 60/45kg

Wednesday
Complete as many rounds as possible in 20 minutes of:
40kg Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Thursday
Five rounds for time of:
cleans, 10 reps 60/40kg
ring push ups 15 reps
Run 400 meters

Friday
100 Thrusters 40/30kg
If Weights are put down then 20 KB swings 24/16kg
Part B:
4 times of
Weight plate shuttle
2 per weight 10,15,20,25
One plate at a time

Saturday
Max Reps
3 Rounds

70kg Bench Press
Toes to bar
60kg Front Squat