Archive for January, 2015

27th Jan 2015

January 26th, 2015

Monday
Happy Australia Day everybody

Tuesday

Over Head lunges
5-5-5-5

B 15 min Amrap

21 Thrusters 40/30kg
21 chins
18 hang cleans
18 push press
15 Clusters
15 Chest to bar
12 Over head squats
12 Bar Muscle ups

Wednesday

elizabeth

21-15-9
cleans
ring dips

b 4 rnds
run 200m
3 push press
total load lifted is you score.

Thursday
30 Wallball
30 ring dips
30 Wallballs
30 chest-to-bar pull-ups
30 wallballs
30 push-ups
30 wallballs

Friday

Fran
21 -15 -9
Thrusters
chin ups

b 3 rounds for time of:
50 walking-lunge steps
20 push ups
100 double-unders

Saturday

3 rounds for time of:
Run 100 meters
50 Squats
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
Good mornings 30/20kg

19th Jan

January 18th, 2015

Monday

12 minute Amrap

1 Thruster 60kg/40kg
2 push ups
10 double unders

then
2 thrusters
4 push ups
20 double unders

3,8,30 4,16,40 etc

strict chest to bar 5-5-5-5 dips 5-5-5-5 weighted

Tuesday

Nancy
5 rft
run 400m
15 ohs 45kg/35kg

b deadlifts

3-3-3-3-3-3

Wednesday
For time:
20 pound Front squat, 90/60kg
30 Box jump, 30 inch box
40 Kettlebell 24/16kg
50 Wall ball shots, 20 pound ball

b muscle ups lowers
5-5-5-5-5

Thursday

For time:
100 Double-unders
Run 100 meters
15 chest to bar
Run 100 meters
30 Front squat, 60/40kg
Run 100 meters
100 meter Farmer carry, 32/24kg kettle bells
20 Dumbbell snatch, alternating, 35/20kg
Run 100 meters

Friday

Run 1 K
Five rounds of:
25 Burpees
7 Push jerk, 60/40kg
30 sit ups
then
run 1k

Saturday

clusters (squat clean into thruster)
5-5-5-5-5

b 16 min Amrap

5 deadlifts 100kg/ 80kg
10 Chin ups
15 box jumps
20 Kb swings

15th Jan 2015

January 11th, 2015

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

Helen
3 rnds
run 400m
21 K.B Swings
12 Chins

B 5 rnds
1 Hang squat snatch 60kg/ 45kg
2 Muscle ups
4 Handstand Push ups

Saturday

crossfit total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

5th January 2015

January 4th, 2015

Monday
Happy new year to everybody. hope everyone had a great holiday and looking forward to a good year.

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Tuesday

Chest-to-bar pull-up ladder

Rest 5 minutes

1/2 body-weight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Wednesday

Deadlift 1-1-1-1-1-1-1 reps

21-18-15-12-9-6-3 reps for time of:
power cleans 45kg/35kg
Sit-ups
Burpees

Thursday

Kelly

5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots

Friday

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

B 4 x 400m sprints

Saturday

“Paul”

Five rounds for time of:
50 Double unders
35 Knees to elbows
20m Overhead walk, 70kg/50kg