Archive for October, 2012

Week 44

October 28th, 2012

Monday
BREAST CANCER WOD
wear pink and donate to breast cancer

Helen
3 Rounds For time
run 400
21 KB Swings 24/16
12 chins
followed by Grace
30 Clean and Jerks 60/40

Teusday
Five rounds for time of:
15 Deadlift 100/80kg,
15 Ring Dips

Wednesday
Happy hallowod Happy birthday george / gina

10-8-6-4-2
Deadlift 70/50kg
clean 70/50
Front Squat 70/50
Push press 70/50

Thursday

Back Squat 3-2-2-2-1-1-1-1-1 reps

B Team Wod
3 round per person tag in.
Run 400m with wallball
30 Sit-ups
20 Pull-ups

Friday
Happy birthday NICO

Part A
Max Chins with someone counting (just in case someone Nic-counts).

Part B
For Time
4 x 100m Run 20secs rest

Part C
For Time
10 x rounds
20 Box Jumps
20 double unders
10 squats with a 5 kilo plate
200m run

:o)

HAPPY BIRTHDAY TO ME, HAPPY BIRTHDAY TO ME!!!

Week 43

October 21st, 2012

Monday
Overhead squats
5-5-3-3-1
B
Three rounds for time of:
50 Double-unders
25 Wallball “2-fer-1s”, 20 pound ball

Teusday

As many rounds and reps as possible in 15 minutes of:
1 Snatch, 1 rep try max
1 Clean and jerk, try max rep
6 Squat cleans, 50kg
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

Wednesday
Push Jerk
3-3-3-3-3

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Thursday

Teams Wod

20min Amrap
Push Press 40/30kg
burpees
OH Lunges 15/10
30 Sit ups
rotate after player has done the 30 sit ups count reps for score. minus time from reps.

Friday
Turkish Stand Ups
1-1-1-1-1-1
30m Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb,
50 Box jump,
25 Overhead squats, 30/20
25 L-pull-ups
50 Sit-ups

Saturday

5 rounds for time of:
50 Jump and touch 30cm above arms
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Week 42

October 14th, 2012

Monday
Front squat
5-5-5-5-5
B
Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Tuesday

Five rounds for time of:
5 Muscle-ups
50kg Overhead squat, 10 reps
15 Toes to bar
40 Sit-ups

Wednesday

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Thursday
Cleans
1-1-1-1-1
Team Wod
20 min Amrap
run 200 together
alternate 20 burpees

Friday
Five rounds for time of:
5 reps Squat clean thruster, 60 kg
10 Chest to bar pull-ups

Saturday
Three rounds for time of:
50 Double-unders
25 Wallball “2-fer-1s”, 20 pound ball

Week 41

October 8th, 2012

Monday
Crossfit Total
Max Shoulder Press
Max Back Squat
Max Deadlift Total weight added together is Crossfit Total score.

Part B
ON the minute 10 unbroken double unders then in the remaining minute burpees until you have reached 100 burpees

TUESDAY

ROY

5 Rounds
15 @100kg deadlifts
20 Boxjumps
25 Chinups

WEDNESDAY

For Time

15 Front squats 60/40kg
400m run
15 chin ups
15 Burpees
400 metre run with kbs 16/12kg
15 chinups
15 Burpees
400m run
15 thruster 60/40kg

THURSDAY

In teams of 4:

30,20,10
SDHP 35/25kg
Box Jumps
Burpees
Backsquats 35/25
400 meter round between each set and team mates can not move on to each excercise until everyone finished their excercise.

FRIDAY

Squat cleans 10 reps 60/40kg
60 Situups
8 squat cleans 60/40kg
50 Situps
6 Squat cleans
40 Situps
4 Squat Cleans
30 Situps
2 Squat Cleans
20 Situps

SATURDAY

6 rounds for time:
15 chinups
30 pushups
45 squats

week 40

October 1st, 2012

Monday
public holiday gym closed. Run 6k

Tuesday
Fight gone bad
3 rounds for time
With a continues clock do each exercise for 1 min then change exercises
1 min rest between rounds count reps for score.
Wall balls
SDHP 40
Box jumps
Push press 40kg
Row.in.

Wednesday

7 rounds
21 shoulder press 32.5kg
21 Rdls

Thursday

Deadlifts 3-3-3-3-3

Team WOD

50 thrusters

50 chins

200 double unders

100 Burpees

FRIDAY

seven rounds for time of:

10 one legged squats,

12 ring dips

15 pull ups

 

SATURDAY

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

50 Sit ups

50 Double unders

50 sit ups

walking lunges,50 steps

50 situps

50 burpees

50 situps