Archive for November, 2012

Week 48

November 25th, 2012

Monday

5 front squats body weight
25 chins
4 front squats body weight
20 chins
3 front squats body weight
15 chins
2 front squats body weight
10 chins
1 front squat body weight
5 chins

B Run 1600m

Tuesday

The Bear

7 rounds

7 reps of … without letting go of the bar. if you let go the round doesn’t count.  

Deadlift

Hang clean

Front Squat

Push Press

Back Squat

Wednesday

Hang squat Cleans

3-3-3-3-3

Dianne

21-15-9

Deadlift 100kg

Handstand pushups

Thursday

50 burpees

50 lunges

50 double unders

50 kb swings

50 push press 35/25kg

50 wallballs

Friday

16 min Amrap

With 2 x 12kg/8kg  Kettle bells

run 400m

10 box jumps

10 push ups

Saturday

We shall battle Xft Adapt 2 wods. Everyone welcome.  

 

week 47

November 18th, 2012

Monday
Ralph”
Four rounds for time of:
Deadlift, 8 reps 110/70kg
16 Burpees
Rope climb, 3 ascents
Run 600 meters

Tuesday
Cindy
5 Chin ups
10 push ups
15 sit ups

Wednesday
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 22 kgs each

Thursday
Tabata
Kb Slingshots 24/16
ball slams
cleans 60/40
db Shoulder press 20/12
SDHP 50/30

Friday   Happy b’day Karoon

A: Back Squat 1-1-1-1

B: 4 rounds for time, 20 kb swings; 20 GHD situps and 400m run

Saturday
Snatch 3-3-2-2-2-1-1-1-1-1 reps
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
Deadlift, 30 rep 110kg/70kg
push press, 30 reps 40/30 kg
50 Kettlebell swings, 24/16kg
Row 20 calories
10 Muscle-ups

Week 46

November 11th, 2012

November 12th, 2012

Great work Dan,Mateo and Henry on the weekends Smash Clash.

Monday

2 rounds for Time:

200 double unders,
50 plate back squats 25/20 kg
50 push ups
20 Chin Ups                                                                                                                                                                                                                   1600 m run

TUESDAY

Deadlifts

3-3-3-3-3

10 min Amrap

7 ground to overhead 60/40kg
7 bar facing burpees

WEDNESDAY

5 Rounds for Time:
30 metre walking lunge with a plate 25/15kg
50 squats
25 ghd situps
8 turkish stand ups 24/16kg

THURSDAY

6mins to complete

400 metre run
20 Burpees
Max reps kb swings 32/24kg
then straight into Part B:
6 minutes to get max load squat clean (1 rep counted only)
Every kbs is 1kg then highest rep in squat clean in weight added together is total score.

FRIDAY

3 rounds for time:
200 metre run with 20kg plate
20 chinups
200 metre run with 20kg plate
20 ring pushups

Week 45

November 4th, 2012

Monday
Happy Birthday Jodi

Complete as many rounds as possible in 20 minutes of:
7 Back squat, 90/70kg
10 steps dumbbell Overhead walking lunge, 20/15 (right hand)
7 Burpees
10 steps dumbbell Overhead walking lunge, 20/15 (left hand)

Tuesday

Three rounds for time of:
30 Kettlebell swings, 24/16
25 Wall ball shots,
20 Pull-ups

Wednesday

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Thursday
Max rounds and reps in eight minutes of:
4 Handstand push-ups
8 reps Kettlebell swing
24 situps

Friday

Nancy”
5 rounds for time of:
400 meter run
15 Overhead squat, 45kg

Saturday

Technique or catch or blackboard.