Archive for August, 2015

31st August 2015

August 30th, 2015

Monday
Squat Snatch
3-3-3-3-3

5 rounds for time of:
20 thrusters, 30/25kg
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl

Squat Cleans
7-6-5-4-3-2-1..
B For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 24/16kg
40 Pull-ups
30 Handstand push-ups

Wednesday
Deadlifts
3-3-3-3-3

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

Happy Birthday Linda(Linda not Rhonda)

4 rounds for time

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

Friday
Weighted Barbell Lunges
14-12-10-8-6-4-2.

30-20-10 reps for time of:
front squat 60/40kg
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

24th August 2015

August 23rd, 2015

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

monday 17 August

August 16th, 2015

Monday
crossfit total
shoulder press
back squat
deadlift

21/15/9
Box jumps
situps
Kbs 16/12

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

20 min amrap
5 chest to bar
5 squat cleans 70/50
5 burpee box jumps

Thursday

7 Rounds
400 metre run
21 lunges
15 chin.ups
9 burpees

friday

5,5,5,3,3,3,1,1 deadlifts

3x 5min amrap
5 ring dips
10 pushups
20 wallballs
with remainder 1 max snatch- score is total snatch weight plus fastest round without snatch

Saturday

Split Jerk

1. 1. 1. 1>10 2-minute rounds of:
7 Ring pushups
7 Box Jumps
7squats
7 ring pushups
7 Wall balls
7 squats
Double unders for score.

9th August 2015

August 9th, 2015

Monday
Snatch
3-3-3-3-3
B
7 rounds
7 burpees
7 toes to bar
7 chin ups
7 box jumps

Tuesday
5 Rounds for Max Reps:
1 Min. Box jumps
30 sec rest
1 Min. V Sit ups
30 sec rest
1 Min. Squats
30 sec rest
1 Min. KB swings
30 sec rest
1 Min. Double Unders
1 Min rest

Wednesday
3 Rounds

5 Handstand Pushups
10 pistol squats
15 Push press30kg/40kg
run 400
20 OHS 30kgs/40kgs
25 RDLs
run 200
30 back squats 30/40kg
35 Push ups
run 100 m

Thursday

Chelsea
5 Chin ups
10 push ups
15 squats
Each min on the min for 30 min

Friday
Elizabeth
21-15-9
Clean 60kg/45kg
ring dips

B Front squats-
7-6-5-4-3-2-1

Saturday
Randy
75 power snatches 35kg/25kg

B 21-15-9
Front squat
push up
box jumps

3rd August 2015

August 2nd, 2015

Monday
Angie
100 chins
100 push up
100 sit ups
100 squats

Tuesday
25 Walking lunge steps
20 ring Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 50kg/ 30kg
25 burpees
30 Wall ball shots, 20 pound ball

Wednesday

Shoulder Press 5-5-5-5-5 reps

5 rft
40 double unders
30 box jumps
20 Toes to bar

Thursday

Fran (for cronulla fans)
21-15-9
Thrusters
Chins

1 rounds for time of:
Run 100 meters
50 Squats
Run 100 metersĀ 
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Back extensions

Friday
Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

Every minute on the minute for 12 minutes (50/30kgs first 3 rounds,60/ 35kgs next three rounds,70/ 40kgs next three rounds,80/ 45kgs last three rounds)

3 Power Cleans
3 hang squat cleans
3 push press

Saturday
: 400 run,
20 deadlifts,
15 hang cleans ,
10 push press
200 run
50 t2b
200 run
10 pus press
15 hang clean
20 deads
400 run

Have a good Week