Archive for November, 2013

week 47 25 November 2013

November 24th, 2013

Monday

willy

3rft

run 800m

5 front squats 100kg/80kg

run 200m

11 chest to bar

run 400m

12 kb swings 32/24kg

Tuesday

snatch

5.5.5.5.5

15 min amrap

5 chins

10 toes to Bar

15 box jumps 30/24

Wednesday

15 db burpee over box

15 Deadlifts 140kg/100

15 ohs 70/50kg

15 muscle ups

Thursday

shoulder press

5.5.5.3.3.3

3rft

row 500m

15 bench press 65/45 kg

Friday

happy birthday Chloe

3rft

18 Deadlifts 100/80kg

18 cleans 70kg/50kg

18 front squats

18 ghd sit ups

18 chins

Run 100m

Saturday

5 rft

5 stair climbs

30 ring push ups

30 donkey jumps

30 knees to elbows

 

week 46 18th November 2013

November 17th, 2013

Monday

Crossfit total

shoulder press

back squat

Deadlift

B 21.15.9

Toes to bar

box jumps

Tuesday

happy birthday Karoon

kb swings.  Rope climb. Box  jumps. Tyre flips.  Battle rope. dips.  double unders

Plus more.

Wednesday jenny’s birthday

filthy fifty.

Thursday

Lee

5rft

run

Deadlift 150kg/110kg

3 squat cleans 80kg/60

5 push jerk 80/60kg

3 muscle ups

rope climb no feet.

Friday

Hang power snatch

3.3.3.3.3.3

21.15.9

Wall balls

chest to bar

saturday

chiefs

5 x 3 min amrap 1 min rest between rounds

3 cleans 6 push up 9 squats

have a great week

Gallileo ‘ wine is sunshine in water form’

 

 

Week 45 11 November 2013

November 10th, 2013

Monday

Clean and jerk

1 1 1 1 1 1 1

b. 12 minute amrap

15 snatch 30/20kg

30 double unders.

Tuesday

Overhead squats

5 5 5 5 5

15 min amrap

20 wall balls

20 Kb bench press 20/12kg

20 v sits

20 kb squats

Wednesday

4 rounds

22 burpee chins

22 back squats 80/60kg

Run 400m

Thursday

Mystery Hero wod

friday

bench press

3 3 3 3 3 3 3

b 5 rounds

30secs hold chin up

30 sec hold L sit

30 sec plank

30 secs handstand

run 200m

Saturday

7 rounds

3 cleans 90kg/ 60kg

4handstand push ups

5 ring dips

Week 44 4th November

November 3rd, 2013

Monday

happy birthday nik VD.

5 rft

20 chins, box jumps, sit ups,

100 double unders.

B snatch

Tuesday

happy birthday jodi

19 cal row

73 Wallballs

19 burpees

73 double unders

19 toes to ears

73 DB snatches alternating arms.

Wednesday

Mystery wod.

Thursday

team wod

murph.

partner must be holding Kbs 16kg / 24kg

Friday

10 – 9- 8-7-6-5-4-3-2-1

cleans mens 40/50/60/….girls  20/30/40…..

handstand push ups.

Saturday

Five rounds for time of:
10 Wall climbs
15 Toes to bar
20 Box jumps, 24″ box