Archive for November, 2015

30th November 2015

November 29th, 2015

Monday

Front Squat
3-3-3-2-1

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

Front Squat 60% max
burpee chin
Run 100m

Tuesday

Hang Snatch
3-3-3-2-1

Partner Wod 20min Amrap
Deadlift 200kg/150kg
Partner A runs 200m
Partner B
15 Push ups
12 Thrusters 40/30kg
9 KB Swings 32/24
60 Double unders
Partner a takes over from where Partner B was.

Wednesday
Deadlift
1 -10-1-20-1-30

Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24-inch box
10 Ring dips

Thursday
Bench press
3-3-3-2-1-1

6 rnds for time
400-meter run
10.OHS squats, 50/40kg
20 jumping lunges
40 GHD sit-ups
Burpee till last person finishes WOD

Friday
Thrusters

run 800m
5 rounds of:
12 Chest to Bar
30 wall-ball shots,
5 squat snatches (pick your weight)
run 800m

Saturday

15 squat cleans, 70% max
30 toes-to-bars
30 box jumps, 24-inch box
15 Ring dips (Biceps must touch top of rings)
30 Push press, 30/20
30 double-unders
15 thrusters, 40/30kg
30 pull-ups
30 burpees
300-foot walking lunge with a 20kg plate held overhead

22nd November 2015

November 22nd, 2015

TableMonday

Crossfit total

shoulder press

back squat

Deadlift

B 21.15.9

k.B swings 32/24kg

box jumps

Tuesday
cleans
5-5-3-3-2-2-1-1

50 Thrusters, 30kg/22.5kg
50 Pull-ups
50 Thrusters, 30kg/22.5kg
30 Pull-ups
20 Thrusters, 30kg/22.5kg
20 Pull-ups

Wednesday

filthy fifty.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday

Lee

5rft

run 400

1 Deadlift 150kg/110kg

3 squat cleans 80kg/60

5 push jerk 80/60kg

3 muscle ups

rope climb no feet.

Friday

chiefs

5 x 3 min amrap 1 min rest between rounds

3 cleans 6 push up 9 squats

Saturday

Hang power snatch

3.3.3.3.3.3

21.15.9

Wall balls

chest to bar

have a great week

16th November 2015

November 15th, 2015

Monday
A tabata Double unders. 30secs on 10secs off.
B 5 rounds.
5 cartwheels
10 cleans (60%max)
75 double unders
C. Max kb swings 40kg/32kg
Tuesday. “frianne”
21/15/9
Dianne and Fran
deads 100/70
handstand push ups
thrusters 40/30
chins
finished with 800 run

Wednesday
deadlifts
5 5 5 3 3 2 2 1 1
21/15/9
Front squat 60/40kg
Chest 2bar
box jumps
V sit ups

Thursday
4 rnds
10 cleans 70/50kg
20 wall balls
30 box jumps
40 kbs
100 run
B
8.6.4.2
Turkish stand ups

Friday
5 min max hip touches ( on chin-up bar)
5 round
Run 400
30 toes to wallballs
15 squat cleans 40/25
30 sit-ups
15 shoulder to over head 40/25
30 box jumps
Saturday
Bench press
5.5.5 3.3 2.2 .1 1
21 15 9
Kb jerks 32kg/24
Kb lunges holding kb on your chest.
Run 200m between sets.

9th november 2015

November 8th, 2015

Monday
7 rnds
10 kb box step ups ,
10 swings
10 kb squats
10 burpee ,
10 t2b

Tuesday
Back squat

5.5.5.3.3 1 1

b. 12 minute amrap

15 snatch 30/20kg

30 double unders.

Wednesday

Front squats

5 5 3 3 1 1

15 min amrap

20 wall balls

20 Kb bench press 20/12kg

20 v sits
Thursday
Partner Wod

Hey miss me? I’m your partner(shayniquwa) for this 30 min amrap.
Deads 100/80
ohs 50/35
burpee chins,
kbs .
Wallball Sit up.
You run 400 i deadlift I run you OHS. You Run, I burpee chin. You run fast alright. Our Score is total reps. Run fast biatch

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 chest to bar.

2nd of November 2015

November 1st, 2015

Monday
Cleans
5.5.5.3.3.1.1

20 min
30 dus 15 snatches 45/35kg 10 burpees 10 box jumps 30 kb swings

Tues Happy Birthday Georgina

partner Wod
5 rnds for time of A and B
A
9 deadlift
6 hang power cleans
3 overhead squats
B
9 handstand push ups
6 sit up wall balls
3 burpee chin toes to bar.
Both working at same time do first round is partner A doing A and other partner does b then swap partner b does a and partner A does b. That’s one full round.

Wednesday
100 Thrusters 45kg/35kg
50 ring dips
If u put bar down u have to run 400m
once feet hit the ground on ring dips 20 kg swings

Thursday
Eva
5 rounds 800 run 30 kbs 30 chin ups .

Friday.
Tabata Something Else

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Saturday
run 800
15-12-9 reps for time of:
clean and jerks 60kg/45kg
Chest-to-bar pull-ups
Run 800m