Archive for August, 2013

Week 34

August 25th, 2013

Monday
A: Bench Press
5-5-5-5-5-5
B:
20 min AMRAP
10 Wall balls
10 burpee pull ups
10 Box Jumps

Tuesday
25 Min AMRAP
20 Clean and jerks 70/50
30 burpees over bar

Wednesday
A: Crossfit Total
Max
Shoulder press, Back Squat, Deadlift
B: RUN 3 km

Thursday
A: 150 Wall Balls
B: 7 Rounds
7 strict ring dips
15 ring push ups

Friday
Tabata
Row/GHD sit ups/ Chin ups/ KB Swings 32,20/Burpees

Saturday
5 Rounds
10 thuruster 50/35
15 Deadlift 80/55
Run 400

Week 33 19th August 2013

August 18th, 2013

Monday
Happy Birthday Leo
4 RFT
5 Handstand push ups
Run 100m
10 toes to bar
run 100m
20 squat jumps
run 100m
30 push ups
run 100m
40 KB Swings 24/16kg
run 100m

Tuesday

21-15-9

Deadlift 100kg/75kg
Overhead Squat 60kg/ 45kg

5 sets of max strict chins

Wednesday

22-16-10

KB Push jerk 32/24
single arm Kbswings change hands at top of swing 16kg/12
Wall balls
Burpees

Thursday
7 rounds for time
3 Cart wheels
5m handstand walk
7 Toes to bar
9 Jump over Box

Friday

Shoulder Press 3-3-3-3-3-3-3

3 RFT

10 squat Cleans 60kg /45kg
20 jumping lunges

Saturday
3 Rounds for time
Run 800m
30 chins
60 push ups
90 squats

Week 32 12th August 2012

August 11th, 2013

Monday
Snatch
3-3-3-3-3
B
10 rounds
7 burpees
7 toes to bar

Tuesday
5 Rounds for Max Reps:
1 Min. Box jumps
30 sec rest
1 Min. Toes to KB
30 sec rest
1 Min. Squats
30 sec rest
1 Min. KB swings
30 sec rest
1 Min. Double Unders
1 Min rest

Wednesday
3 Rounds

5 Handstand Pushups
10 pistol squats
15 Push press30kg/40kg
run 400
20 OHS 30kgs/40kgs
25 RDLs
run 200
30 back squats 30/40kg
35 Push ups
run 100 m

Thursday

Chelsea
5 Chin ups
10 push ups
15 squats
Each min on the min for 30 min

Friday
Elizabeth
21-15-9
Clean 60kg/45kg
ring dips

B Front squats-
7-6-5-4-3-2-1

Saturday
Randy
75 power snatches 35kg/25kg

B 21-15-9
Front squat
push up
box jumps

Week 31 5 August 2013

August 4th, 2013

Monday
Angie
100 chins
100 push up
100 sit ups
100 squats
Try get your max chins
Tuesday
21-15-9
over head lunges 60kg/45
ring dips

Troy( for Tanya)
7 min Amrap
50 toes to wall
50 v sits
50 rustys

Wednesday

Shoulder Press 5-5-5-5-5 reps

5 rft
40 double unders
30 box jumps
20 Toes to bar

Thursday

Fran (For george and steff and josie)
21-15-9
Thrusters
Chins

2 rounds for time of:
Run 100 meters
50 Squats
Run 100 metersĀ 
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Back extensions

Friday
Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

Every minute on the minute for 12 minutes (50/30kgs first 3 rounds,60/ 35kgs next three rounds,70/ 40kgs next three rounds,80/ 45kgs last three rounds)

3 Power Cleans
3 hang squat cleans
3 push press

Saturday
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Have a good Week