Archive for January, 2014

Week 5 27th jan

January 27th, 2014

Monday

Australia day holiday.

Tuesday

snatch

3.3.3.3.3

15 min amrap

1min squats

2 min double unders

3 min push ups

4 min sit ups

5 min chin ups

Wednesday

Back squat

5.5.5.5.5

5 rft

12 burpees

12 toes to bar

Thursday

team wod

3 rft

run 400

30 deadlifts

30 double unders

30 thrusters 30/40kg

30 box jumps

30 oh lunges 20/10kg

friday

split snatch

1.1.1.1.1

Elizabeth

21-15-9

cleans

ring dips

Saturday

3 rft

row/run 1000m

30 thrusters

30 chins

 

Week 4 20th Jan

January 19th, 2014

This Weeks Wods brought to you by Cris and Kel.

Good luck and enjoy.

Monday margarita

50 reps ft

Burpees/pu/Jumping jacks/su/hs

Tues- 7 deadly sins

10 c2b

20 t2b

30 deadlifts 60/80

100 du

30 box jumps

20 burpees

10 cleans 60/80

Wed-

800 run

21 squat cleans 60/40

800 run

21 squat clean

800 run

Thurs

3rft

10 ring push-ups

200 m run

20 box jumps

200 m run

30 wall balls

200 m run

40 kbells

200 m run

Fri- filthy 50s

Sat

13.1

40 burpees

30 snatches 35/20

30 burpees

30 snatches60/35

20 burpees

30 snatches75/45

Week 3

January 12th, 2014

Monday

20 min Amrap

15 v sit ups

21 deadlifts 70kg/5okg

Tuesdays

fran  21  15  9

chins thrusters

Wednesday

5 rft

run 400m

21 KB clean and jerk 32/24kg

b 1. 3and 5 max broad jumps

Thursday

cindy xxx

20 min amrap

10 ,15,25,30 chins

20, 30, 40, 50 push ups

30, 45, 60, 75, 90 squats

Friday

Nancy

Saturday

50 lunges. 50 push ups 50 D.U 25 K2E 50 box jumps 25 ohs

25 strict chins 50 sit ups.

Have a great week.

Week 2 6 th Jan 2014

January 5th, 2014

New page on HSA spreadsheet, your goals for twenty fourteen. 3 month 6 month and 12 month goals.  Post them up on the spreadsheet so everyone can keep you honest.

Naomi’s goals

3mth clean 60kg 6mth snatch 45kg and 12mth Fran under 7.30min

Monday

cleans

5.5.5.5.5

tabata this

row

squats

Push ups

box jumps

sit ups.

Tuesday

snatch balance

3.3.3.3.3.

7 RFT

10 Wallballs

10 push ups

10 kb swings

Wednesday

hard Cindy

5 weighted chins

10 incline push ups

15 plate squats

Thursday

3RFT

15 hang power cleans

15 burpees

 

deadlifts

5.5.5.5.5

Friday

Wallballs

muscle ups

Saturday

crossfit total

 

Week 1 2014 Happy New Year

January 1st, 2014

Happy new Year.

Thursday 2nd Jan

15-12-9-6-3

Chest To Bar Pull ups

Clean and Jerk

Push ups

Friday

T.K

20 min Amrap

8 strict Chins

8 box jumps 36in

12 kettlebell swings 32/24

Saturday

3RFT

run 400m

12 deadlifts B/W

21 box jumps

b snatch

30 snatches 50kg/35kg