Archive for December, 2012

Week 51

December 16th, 2012

Monday

Five rounds for time of:
5 Muscle-ups
10 Power clean, 70/50kg
Run 200 meters

Tuesday

Eva”
Five rounds for time of:
Run 800 meters
30 Kettle bell swing, 24/16
30 Pull-ups

Wednesdays
CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 

Thursday

30 deadlifts
50 double unders
20 deadlifts
50 double unders
10 deadlifts

B 10 Rft

10 chins

Friday

21-15-9 reps of:
Burpees
Box jumps
Wall balls
Kettle bell swings 2 x 16 2 x 12

Saturday

Linda

10-9-8-7-6-5-4-3-2-1
Bench press body weight
Deadlift 1&1/2 body weight
Clean ¾ body weight

Week 50

December 9th, 2012

Monday
3 rounds
20 L chins
30 toes to bar
40 burpees
Run 800m

Tuesday
The Samoan
12 burpees
12 thrusters
12 burpees
12 power snatches
12 burpees
12 hang squat cleans
12 burpees
12 push jerks
12 burpees
12 OHS.

Wednesday
J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Straight away
50 burpees

Thursday
12 min amrap 60kg/40kg
15 cleans
10 snatches
5 OHS
B 58 burpees

Friday
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round
No Burpees today!!

Saturday
Francesca + 100 burpees

Week 49

December 2nd, 2012

Monday
Arnie”
With a 24kg/16 kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Tuesday
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Wednesday
Complete as many rounds in seven minutes as you can of:
10kg Squat clean 45kg/ 35,
20 Sit-ups

Shoulder press
3-3-3-3-3-3

Thursday

Seven rounds for time of:
12 Thrusters, 32.5 /25kg
9 Toes-to-bar
Run 200 meters with a wall ball

Friday
Clean and Jerk 1-1-1-1-1-1-1 reps

Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Saturday
Catch up / Blackboard day