Archive for November, 2014

1st December 2014

November 30th, 2014

Monday
Complete as many rounds as possible in 20 minutes of:
10 squat cleans, 45kg/ 35kg
10 dips

B 5 rnds
25 back extentions
1 min planking

Tuesday

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

bench Press increasing in weight and 1-2-3-4-5-6-7-8-9-10

muscle ups between sets

b 7 min Amrap

40 double unders

20 jumping lunges

10 box jumps

Wednesday

Squat Snatch

5-5-5-5-5

3 x 4 min amraps

run 400m

20 burpees onto two weights

wallballs for score

rest 2 min between sets

Thursday

Thrusters 2-2-2-2-2-2-2

Complete as many rounds as possible in 20 minutes of:
20 overhead squats, 20kg
20 back squats, 20 reps
400-meter run

Friday

Clean and Jerk

5-5-5-3-3

12-9-6 reps for time of:
Deadlifts 140kg/ 110kg
Burpee chin ups

Saturday

Good Luck to everyone competing in the Smash clash.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 double Unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24kh/ 16
30 Sit-ups
20 Hang squat cleans, 15kg/10kg dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball

24th November 2014

November 23rd, 2014

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
B
3 RNDS
50 ABMAT situps
30 good mornings 20kg
Thursday

4 rounds for time of:
100-foot walking lunge, carrying 30-lb. dumbbells
30 box jumps,
20 alternating KB shoulder press 20/ 16kg

Friday
Happy Birthday Mark C.
Partner Wod
40 rnds of Cindy
5 chins
10 push ups
15 squats
partner A does 1st rnd partner B does 2nd round

SaturdaY

happy birthday Chloe

3rft

19 Deadlifts 70/50kg

19 cleans 50kg/30kg

19 front squats

19 ghd sit ups

19 chins

Run 100m

17th November 2014

November 16th, 2014

Monday

Crossfit total

shoulder press

back squat

Deadlift

B 21.15.9

Toes to bar

box jumps

Tuesday

Inverse Tabata shoulder press, 60/40kg.
Inverse Tabata front squat, 100/70kg
Inverse Tabata deadlift, 150/100kg

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

Wednesday
happy birthday Karoon

kb swings.  Rope climb. Box  jumps. Tyre flips.  Battle rope. dips.  double unders, OH lunges 25/ 15, Back extentions. GHD sit ups. Kb Sling shot, toes to bar, db snatches, Incline DB bench press, row, cleans, chins,
burpees, turkish stand ups, Bench press.

Thursday
Happy Birthday Jennifart

Filthy Fifty

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

10 November 2014

November 9th, 2014

Monday

Clean and jerk

1 1 1 1 1 1 1

b. 12 minute amrap

15 snatch 40/30kg

30 double unders.

Tuesday

Overhead squats

5 5 5 5 5

15 min amrap

20 wall balls

20 Kb bench windscreen wipers 20/12kg

20 v sits

20 kb squats

Wednesday

4 rounds

22 burpee chins

22 back squats 70/50kgs

Run 400m

Thursday
Partner WOD
5 rnds for time of A and B
partner A
9 deadlifts
6 Hang power snatch
3 overhead squats
B
9 handstand push ups
6 sit up wallball shots
3 burpee chin toes to bar

swap with partner after each round.
Partner cannot start until other partner has completed the round.

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

Monday 3rd November 2014

November 2nd, 2014

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
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

b 21- 15- 9
back squats 50/30kg
toes to bar

Thursday

team wod

murph.

partner must be holding Kbs 2 8kg / 16kg in front squat position 4 burpees every time lowered.

Friday
Sham

7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

GHD bench press
10 ,10,10
overhead lunges
4 each leg 4 each leg 4 each leg 4 each leg

Saturday

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