Archive for February, 2014

Week 9 24 feb 2014

February 23rd, 2014

Crossfit games start this week

Special Mary

For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Tuesday

7 min Amrap

5 box jumps, 30 in.
3 cleans, 100kg

 

Wednesday

Complete as many rounds as possible in 7 minutes of:

5 triple-unders
3 Thrusters, 80kg

Thursday

Helen

Three rounds for time:
Run 400 meters
21 Kettlebell swings
12 Pull-ups

Friday

Crossfit games WOD 14.1

Saturday

Crossfit games wod 14.1 / fran + linda +karabel.= George.

Week 8 17th February 2014

February 16th, 2014

Monday

3 R.F.T

21 Push press

15 ring dips

35 sit ups

run 400m

Tuesday

Thrusters

3.3.3.3

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.” During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Wednesday

Seven rounds for time of:

35  Sit-ups

15 RDLS

10 Thrusters 60/40kg,

10 reps135 pound Clean & Jerk,

Thursday

20 min amrap

run 200m

21 clapping push ups

21 chins

Friday

OHS 5. 4.3.2.1.

2 min row 2min Thruster

2min row 2min push press

2 min row 2 min squat clean and jerk

saturday

20 min Amrap

run 40m

21 wall balls

21 box jumps

21 OHS 45KG /35kg

week 7 10 feb 2014

February 9th, 2014

Monday

Attempt PBs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Overhead squat
1,000 meter Row
Ring Dips

Tuesday

For time:

15 Thruster, 60kg/45kg
21 Sumo deadlift high-pull, 60kg/45kg
12 Thruster,
15 Sumo deadlift high-pull,
9 Thruster,
9 Sumo deadlift high-pull,

Wednesday

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Deadlift
1,000 meter Row
Pull-ups

Thursday

3 rounds for time of:
21 cleans, 50kg/40kgs
27 Burpees
27 GHD Sit-ups

Friday

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Front squat
1,000 meter Row
Ring Dips

Saturday

Nasty Girls” ie Naomi, george and cris!!!

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans, 60 kgs

 

 

 

 

Week 6 3rd feb 2014

February 2nd, 2014

Monday

Diane

21.15.9

Deadlifts

hand stand push ups

b over head squats

5.5.5.5.5

Tuesday

150 Wallballs

90 double unders

30 muscle ups.

Wednesday

Shoulder press

1 . 1 . 1 .1 .1

push press

3. 3 .3 .3 .3

push jerk

5. 5. 5 .5 .5

b 45 burpee chins

Thursday

Turkish stand ups

2.2.2.2 each arm

run 800m

30 clean and jerks

run 800m

30 toes to bar.

Friday

3 RFT

50 Double Unders

25 Wallballs 2 for 1

Saturday

Run 800

30 muscle ups

run 800

30 snatch 60kg 40kg

run 800

30 cleans

run 800m