Archive for July, 2014

28th July

July 27th, 2014

Monday

5 rnds
sledgehammer
row
back extention
rope climb
farmers run
1 min rest

10 seconds between change overs. or 5 burpees in break.

Tuesday
Hello everyone,tomorrows WOD has been changed again. it is now the jakeroff beanie WOD. Jake Roff, Naomi’s brother has just undergone brain surgery to remove a large tumor. As it is close to our hearts we are doing a wear a beanie WOD to help raise money for brain cancer research.

Bring a beanie to work out in and some coin.to donate to brain cancer research.

Jakeroff beanie WOD

4rnds
12 strict chins
25 wallball sit ups
run 400m

Wednesday
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Thursday

Run 800m

Then 10 rounds of

10 box jumps

10 ring dips

Then run 800.

Friday

Snatch

1.1.1.1.1

21-15-9

Squat cleans 60kg/45kg

Sit ups

Saturday

Running fran

21-15-9

Thrusters 45kg/30kg

Chin ups

Run 200m between each set thrusters and chins.

 

Week 29 21st July 2014

July 20th, 2014

Monday

For time:
30  thrusters, 40kg/30kg
40 sit-ups
400-meter run
20 thrusters, 50kg/40kg
50 sit-ups
400-meter run
10. thrusters, 60kg/50kg
60 sit-ups
400-meter run

Tuesday

Complete as many rounds as possible in 20 minutes of:
3 hang power cleans, 90kgs/ 70kg
6 strict ring dips
9 box jumps, 30-inch/ 24inch
27 double-unders

Wednesday

Helen” x 2

6 rounds for time:
Run 400 meters
21 Kettlebell 24/16kg
12 Pull-ups

Mark a 3 round time plus a 6 round time

Thursday

Back  Squat

3 -3 – 3 -3 -3

21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms 20kg/12kg
Sots press 20kg

http://media.crossfit.com/cf-video/CrossFit_SottsPress.mov

Friday

Donny

21-15-9-9-15-21 reps for time of:
Deadlift 100kg/ 75 kg
Burpee

Saturday

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Have a great week.

 

week 28 14th July 2014

July 13th, 2014

Monday

HAPPY BIRTHDAY Naomi and Patrick.

5.5.5.5

deadlift

17min amrap

Run 400m

20 chins

20 box jumps

20 k.b swings

20 thrusters 30kg/25kg.

Tuesday

For time:50 pull-ups50 push-ups50 sit-ups50 burpees 50 wall-ball shots,50 box jumps,

Wednesday

Bear complex

5 rounds

Deadlift hang power clean, front squat, push press, back squat, add weight each round.

Thursday

Nancy

5 rounds for time

Run 400m (or substitute it with 30 Burpees 100 Double Unders ,  row 400m, 30 box jumps)

15 Overhead squats 45kg/ 30kg

Friday

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Saturday

Ten rounds for time of:
3 Weighted Pull-ups, 20kg/10kg
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Week 26 7th July

July 6th, 2014

Monday

10 rounds for time of: 5 pull-ups 5 push-ups

5 rounds for time of: 10 toes to bar 10 good mornings

2 rounds for time of: 25 wall-ball shots, 25 box jumps, 24-inch

Tuesday

power snatch 1.1.1.1.1

squat snatch 3.3.3.3.3

21-15- 9

Body weight

deadlift. Clean. push jerk.

Wednesday.

Bell 3 rounds for time of: deadlifts 90kg/70kg, 21 reps 15 pull-ups 9 front squats 90/70kg

Thursday

squat Clean

5-5-5-5-5

Five rounds for time of:
Turkish Get-up, 20kgbarbell, 21 reps
Run 400 meters/( incase of rain / freezing weather100 double unders /row 400/30 burpees)

Friday

Tabata Sumo deadlift high pull, 20kg barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Saturday

Five rounds for time of:
Walking Lunge, 25 steps
15 Burpees
5 Muscle-ups