Archive for August, 2014

Monday 1 September

August 31st, 2014

For time complete the following :
50 thrusters 45/35kg
50 chin ups
50 box jumps
Every minute stop and do 4 burpees then resume where you left off .

Tuesday Happy Birthday Linda(Linda not Rhonda)
4 rounds for time

12 ring push outs
38 k.b swings
38 Squats
38 sit ups
run 100m

Wednesday

50 Wall ball shots,
25 Toes-to-bar
40 Wall ball shots,
20 Toes-to-bar
30 Wall ball shots,
15 Toes-to-bar
20 Wall ball shots,
10 Toes-to-bar
10 Wall ball shots,
5 Toes-to-bar

Thursday

B For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 24/16kg
40 Pull-ups
30 Handstand push-ups

Cleans
6-5-4-3-2-1..

Friday

30-20-10 reps for time of:
Thrusters 45/35kg
Chest-to-bar pull-ups
B
Tabata weighted planking

Saturday
Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans, 60/45kg

25th August 2014

August 24th, 2014

Monday

25 min deck off cards.
Spades = t2b,
diamonds = burpees,
clubs= thrusters 40/30kg,
hearts = box jumps
person draws their own card and does that rep so 4 diamonds is 4 burpees you place card in pile next to draw pile . Do reps then go back and draw again so u are doing ur own exercise .Face cards = 10 reps and an ace means u draw again and add 11 reps so an ace plus 4 diamonds is 15 burpees. If someone draws the joker it means everyone runs 400. And then u resume where u left off No keeping score but no resting . Do this for 25 min.

Tuesday.
Kevin

3 rounds for time of:
32 deadlifts, 70/50kg
32 hanging hip touches, alternating
800-meter run.

Wednesday

Cleans
5.5.5.3.3.1.1 between reps max ring dips

B
Every minute on the minute for 10 minutes
4 burpees 6box jumps 8 wallballs

Thursday
Back squats
5-5-5-5-5
b partner wod
In front of a clock set for 24 minutes:
2 rnds of (tag in with partner.)
1 minute of power snatches 50/40kg
1 minute of chin ups
2 minutes of power snatches 50/40kg
2 minutes of push ups
3 minutes of power snatches 50/40kg
3 minutes of sit-ups

Friday

Overhead squats 10-9-8-7-6-5-4-3-2-1

18min amrap:
5 pull-ups
10 ring push-ups
15 squats
5 stair climbs

Saturday
deadlifts
5.5.5.3.3.

6 rnd for time
5 squat cleans 60kg/40kg
run 400m
10 back squats
run 200m

18th august

August 17th, 2014

Monday
crossfit total
shoulder press
back squat
deadlift

Tuesday
Squat cleans
5 5 5 5 5
Death by burpees
when out do box jumps up to20 min

Wednesday
incline bench press
3 3 3 3 3

Cindy
20 min amrap
5 chins
10 push up
15 squats

 

Thursday

fight gone bad

1 min on each

Wallballs

SDHP 40/30

box jumps

push press

row

b squat snatch

3. 3. 3. 3

friday

20 min amrap

5 box jumps

10 burpees

15 toes to bar

 

front squats

b 5. 5. 5. 5.

Saturday

Split Jerk

1. 1. 1. 1. 1. 1

B

10 2-minute rounds of:
5 Ring pushups
10 Box Jumps
15 squats
5 Chin ups
10 Wall balls
15 squats
Double unders for score.

Rest 1 minute between rounds.

August 10-16

August 10th, 2014

Monday
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Part B
“Annie”
50,40,30,20,10
Double unders,
Sit ups

Tuesday
4 RFT
15 Deadlift 60/40
15 cleans
15 Front Squats
15 Push Press

Wednesday
15 Min AMRAP
25 Double Unders
20 m Burpee broadjumps
15 KB swings 24/16

5 Min Rest then
50 Burpees into chin up

Thursday
2 rounds
130kg deadlift 24
24 boxjumps
24 wallballs
60 Push ups
24 box jumps
24 cleans

Friday
For time:
10,8,6,4,2
2,4,6,8,10
Power Clean (65kg/50kg)
Wall Climbs
50 Wall Balls 10kg/6kg
10,8,6,4,2
2,4,6,8,10 Power Snatch (60kg/45kg)
Box Jumps (40″/30″)
Saturday
Complete as many rounds as possible within 20 minutes of:
7 Back squats 60kg/40kg) No Racks
10 overhead walking lunges 24/16 KB in right hand
7 Burpees
10 overhead walking lunges 24/16 KB in left hand
Part B
5,5,5,5,5

4th August 2014

August 3rd, 2014

Monday

Overhead squat 1-1-1-1-1-1-1 reps
b
10 rounds for time of:
15 push-ups
100-meter sprint

Tuesday
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
12 Push press, 60kg/45kg
9 Toes-to-bar

Front Squat
3-3-3-3-3

Wednesday
5 Rounds for Time

Run 400m
20 Deadlifts 70kg/50kg
20 push ups
10 Deadlifts
10 push ups
B
planking

Thursday

Snatch one rep every minute on the minute for 15 minutes.
B
4 rnds
100 skip
10 push ups
10 sit ups
10 burpees
10 squats

Friday
21-18-15-12-9-6-3
chin ups
burpees

b bench

Saturday

Three rounds for time of:
30 Wallballs
30 Squat snatches, 40 /30 reps