Archive for February, 2013

Week 9 2013

February 24th, 2013

Remember sign up for the crossfit games

Also as the games are coming up there will be no reps given.

Monday
Push press

3-3-3-3-3-3-3 reps

B
12-9-6-3 reps for time of:
Power snatch 40kg/ 25kg
Burpee

Tuesday

Burgerna

5-4-3-2-1

Seven rounds for time of:
7 Push jerk, 70kg/50kg
7 Chest to bar pull-ups
7 Burpees

Wednesday

Hamilton”
Three rounds for time of:
Run 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

Thursday

Back squat

5-5-5-5-5-5

Team WOD

Complete as many rounds and reps as possible in 24 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
10 deadlifts 200/130kg

Friday

A
Thrusters
3-3-3-3

B
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.

Saturday

Deadlifts
5-5-5-5-5

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

Week 8 2013

February 17th, 2013

Crossfit Games are up

Currently only 10 memebers get on it.
Time to register;

go to http://games.crossfit.com/ and register under crossfit hill and join the crossfit hill team!!

Every one should do it no matter what ability. It is all about competing and having fun.

Monday
A snatch balance
5-5-5-3-3
B
7 minutes of burpees
Tuesday

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
Snatch,
30 reps 35kg/ 20kg
30 reps 60kg/ 35kg
30 reps 75kg/ 45kg
as many reps as possible 90kg/ 60kg

B
Helen
3 rounds
Run 400
21 kb swings
12 chins
Wednesday

Happy birthday Cath

A Deadlifts
3-3-3-3-3

Amrap 18min

15 Box Jumps
12 Push Press
9 toes to bar

Thursday

Team Amrap 24min 12min individuals

150 wall balls

90 double unders

30 muscle ups
B 50 sit up wall ball throws
Friday
A
3 Thrusters 50/ 40kg
3 chest to bar
6 thruster
6 chest to bar
9 thrusters
9 chest to bar
12 thrusters
12 chest to bar
15 thrusters
15 chest to bar
18 thrusters
18 chest to bar
Saturday
A
12 min Amrap
9 Deadlift, 80/ 60
12 Push-ups
15 Box jumps, 24″ box

B 30 overhead squats 60kg/40kgs

Week 7 2013

February 10th, 2013

 

Important information

Crossfit Games are up

Time to register;

go to http://games.crossfit.com/ and register under crossfit hill and join the crossfit hill team!!

Every one should do it no matter what ability. It is all about competing and having fun.

Celebrity programmer for the week

Peaches van Geldof 

Monday

Bradley

10 rounds for time

Run 100m

10 chins / dips

Run 100 m

10 burpees

Rest 30 secs.

 

TuesdayNeggers

  •   Part A
    50 Wall Ball – If you drop the ball +20 more
    400m run
    40 Ring Push-ups
    400m Run
    30 Kettle Bell swings
    400m Run
    20 Thrusters (40kg/30kg)
    400m Run
    10 Handstand Push-ups

Part B
Team Row
1 Minute row per person – 3 rounds
Highest Average calories per team wins

 

Wednesdaya)        Hand squat clean2-2-2-2-2-2.

 B

 21 -15 -9

 Back squat 50kg/35kg

Push ups

Toes 2 bar

 C 3 rft

2 min plank

30 hollow rocks

30 rustys’

 

ThrusdayBase line from hell5 RFT

Run 400 m

10 pull ups

20 push ups

30 sit ups

40 squats

Rest 3 min between sets.

 

FridayMorrison50 -40 – 30 -20 – 10

Wallballs

Box jumps

KB Swings 24kg / 16kg

 

Saturday20 Front squat,85 kgs30 Box jump,  30 / 26

40 Kettlebell swings, 24/16
50 Wall ball shots,

Week 6 2013

February 3rd, 2013

Well done all competitors at Judgement day
Henry finishing with a 110kg overhead squat

Monday
Kettle bell clean and jerk
4-4-4-4-4
B
5 RFT
20 Box Jumps
20 Ring push ups
30 Double unders

Tuesday
Le kendra
100 Squats
6 Push Press 50/35kg
6 Kb swings 24/16kg
80 Squats
8 SDHP
8 KB swings
60 Squats
10 Push Press
10 KB swings
40 Squats
12 SDHP
12 KB Swings
20 Squats
14 Push Press
14 KB Swings
Wednesday
Shoulder press
5-5-5-3-3-3 (Bar lifted from the ground)
15 min Emran
5 Dips
10 Jumping Lunges
15 Push ups
Thursday

Over Head squats
5-5-5-3-3-3 (Bar lifted from the ground)

Mary

20 min Emran
5 Handstand push ups
10 pistols
15 Chins
Friday
5 rounds
5 Deadlift 140/100kg 5
5 Strict Chins
5 KB Swings 2 x 20kg/ 2x 12kg
50 Double Unders
Saturday
“The Chief”
Max rounds in 3 minutes of:
60kg pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.