Archive for April, 2013

Week 18 2013

April 28th, 2013

Happy birthday

John(30), Matt (40), Steven(42), Megan(39) and Will(22). just totally guessing ages happy birthday anyway.

Monday
Michael”

Three rounds for time of:
Run 800 meters
50 Good Mornings 20/35kg
50 Sit-ups

B
chest to bar
5 x 5 add weight if necessary

Tuesday
Five rounds for time of: 70kg/50kg
12 Deadlift,
9 Hang power clean,
6 Push jerk,

Wednesday

2 rounds
I min each exercise
Walking lunges 
Burpees
Row
Battle rope
box jumps
chins 
Sledge hammer
dips
cleans
tyre flips
1 min rest count all reps 

Front squats
3-3-3-3-3

Thursday

“Klepto”

4 rounds for time of:
27 Box jumps,
20 Burpees
11 Squat cleans, 65kg/45

Friday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

21-15-9

toes to bar
push ups
SDHP 45/35

Saturday
“Schmalls”

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 24kg/16
10 Handstand push-ups
Then,
Run 800 meters

Week 17 2013

April 21st, 2013

Monday

Hang squat clean

5-5-5-5-3-3

“Jackie”

1000 meter row
50 Thruster 25/20
30 pull-ups

Tuesday

power clean
3-3-3-3

Cindy
5 chins
10 push ups
15 squats

Wednesday

Deadlifts

5-5-5-5

overhead squats
5-5-5-5

Elizabeth
21-15-9
cleans 65kg
ring dips

Thuesday
Anzac Day
Gym closed however

Stay tuned, we may organise something.

Friday
3 rounds

20 cleans 1/2 body weight
15 push ups
15 box jumps
30 double unders
5 chins

rest 2 mins then

Fran
21- 15-9
thrusters
chins

Saturday

Nancy
5 RFT
run 400m
15 overhead squats 45kg

5 rounds
max Dips

Week 16 2013

April 14th, 2013

Monday
Snatch Balance
5-5-5-3-3

Fight gone bad
1 min each exercise
wallballs
push press
box jumps
SDHP
Row

Tuesday
Burgerna

increase weight after each set of 3

B “Diane”

21-15-9 reps of:
100kg Deadlift
Handstand push-ups

Wednesday
Snatch
10-10-10
B fight gone badish
1 min on each exercise
left hand K.B swings
front Squats K.B
left legged K.B Deadlifts
Right Hand K.B swings
Right Legged K.B deadlifts.
Thursday
Snatch
1-1-1-1-1-1
21-15-9
70kg/50
deadlifts
cleans
front squats
push press

Friday
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
Saturday
TBC

Week 15

April 7th, 2013

8 April 2013

MONDAY

Happy Birthday Jo..

Crossfit Total

Max shoulder press
Max back squat
Max deadlift

Score is total weight

Part B: 10 min Amrap

1 Rope climb, 15 Push ups

TUESDAY

Jorge

For time:

30 GHD sit-ups
15 squat cleans 70kg/50kg
24 GHD
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

WEDNESDAY

Cindy

20 min AMRAP

5 chins
10 push-ups
15 squats

THURSDAY

Chief

5 rounds

3 AMRAP

3 cleans 60/40
6 push-ups
9 squats
1 min rest

FRIDAY

Snatch
1-1-1-1-1-1

Part B

20 min AMRAP
12 burpees
12 slingshot each arm
30 lunges holding kb
Run 100 meters

SATURDAY

5 rounds for time

400 meter run
21 deadllifts 85/60 kg

Week 14 2013

April 1st, 2013

Monday
100 double unders
run 1k
100 double unders
run 2k.

Tuesday

Happy Birthday Aaron Enjoy your Wod!

5 R.F.T
800m run
20 push ups
20 sit ups
20 box jumps
20 chins

Wednesday
Thruster
2-2-2-2-2-2

21-15-9
chest to bar
Over head squats 55kg/35
Kb swings 24/16
push ups.

Thursday

Five rounds for time of:
3 Power clean, 95kg/65kg
10 Burpee pull-ups

Friday
Last leg of the crossfit games 13.5

Saturday
20 min Amrap
100 thrusters 40/30
run 400 when the bar is dropped