March 11th, 2013

Monday
Run 5k

Tuesday
Thrusters
5-5-5-5-5
10 min amrap
5 Deadlift 85kg/65kg
Run 100m

Wednesday
Cleans and jerk
5-5-5-5
8 min Amrap
1 burpee
1 box jump
1 chin up
Thursday
Overhead squats
3-3-3-3
12 min amrap
30 Double unders
20 Kb swings 32/24

Friday
13.2 Games Wod

Saturday

Games wod or cindy

March 3rd, 2013

Crossfit games 2013 this week

Monday
Grace
30 clean and jerks 60/40kg
Isabel
30 snatches 60/40kg

Tuesday
Happy birthday Nicole the 3rd
5 Rounds for time
1 squat clean 90kg/ 70kg
5 handstand push ups
12 chins
20 pistol squats

Wednesday
Zeus”
3 rounds for time
Three rounds for time of:
30 Wall ball shots,
30 Sumo deadlift high-pull, 30/20
30 Box jump, 20″ box/16
30 pound Push press, 30/20kgs
Row 30 calories/60 Double unders
30 Push-ups
10 Body weight Back squat,

Thursday
Three rounds for time of:
Run 200 meters
100 lunges
50 Squats

Friday
Crossfit Games Wod 2013.1
Saturday
Crossfit Games Wod or Catch up / Technique

February 24th, 2013

Remember sign up for the crossfit games

Also as the games are coming up there will be no reps given.

Monday
Push press

3-3-3-3-3-3-3 reps

B
12-9-6-3 reps for time of:
Power snatch 40kg/ 25kg
Burpee

Tuesday

Burgerna

5-4-3-2-1

Seven rounds for time of:
7 Push jerk, 70kg/50kg
7 Chest to bar pull-ups
7 Burpees

Wednesday

Hamilton”
Three rounds for time of:
Run 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

Thursday

Back squat

5-5-5-5-5-5

Team WOD

Complete as many rounds and reps as possible in 24 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
10 deadlifts 200/130kg

Friday

A
Thrusters
3-3-3-3

B
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.

Saturday

Deadlifts
5-5-5-5-5

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

February 17th, 2013

Crossfit Games are up

Currently only 10 memebers get on it.
Time to register;

go to http://games.crossfit.com/ and register under crossfit hill and join the crossfit hill team!!

Every one should do it no matter what ability. It is all about competing and having fun.

Monday
A snatch balance
5-5-5-3-3
B
7 minutes of burpees
Tuesday

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
Snatch,
30 reps 35kg/ 20kg
30 reps 60kg/ 35kg
30 reps 75kg/ 45kg
as many reps as possible 90kg/ 60kg

B
Helen
3 rounds
Run 400
21 kb swings
12 chins
Wednesday

Happy birthday Cath

A Deadlifts
3-3-3-3-3

Amrap 18min

15 Box Jumps
12 Push Press
9 toes to bar

Thursday

Team Amrap 24min 12min individuals

150 wall balls

90 double unders

30 muscle ups
B 50 sit up wall ball throws
Friday
A
3 Thrusters 50/ 40kg
3 chest to bar
6 thruster
6 chest to bar
9 thrusters
9 chest to bar
12 thrusters
12 chest to bar
15 thrusters
15 chest to bar
18 thrusters
18 chest to bar
Saturday
A
12 min Amrap
9 Deadlift, 80/ 60
12 Push-ups
15 Box jumps, 24″ box

B 30 overhead squats 60kg/40kgs

February 10th, 2013

February 3rd, 2013

Well done all competitors at Judgement day
Henry finishing with a 110kg overhead squat

Monday
Kettle bell clean and jerk
4-4-4-4-4
B
5 RFT
20 Box Jumps
20 Ring push ups
30 Double unders

Tuesday
Le kendra
100 Squats
6 Push Press 50/35kg
6 Kb swings 24/16kg
80 Squats
8 SDHP
8 KB swings
60 Squats
10 Push Press
10 KB swings
40 Squats
12 SDHP
12 KB Swings
20 Squats
14 Push Press
14 KB Swings
Wednesday
Shoulder press
5-5-5-3-3-3 (Bar lifted from the ground)
15 min Emran
5 Dips
10 Jumping Lunges
15 Push ups
Thursday

Over Head squats
5-5-5-3-3-3 (Bar lifted from the ground)

Mary

20 min Emran
5 Handstand push ups
10 pistols
15 Chins
Friday
5 rounds
5 Deadlift 140/100kg 5
5 Strict Chins
5 KB Swings 2 x 20kg/ 2x 12kg
50 Double Unders
Saturday
“The Chief”
Max rounds in 3 minutes of:
60kg pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

January 28th, 2013

Monday
Run 4k
Tuesday
Happy birthday Smitthy
Fran
21-15-9
Thrusters
Chin ups

Wednesday
“Broomstick Mile”
25 OHS
25 Front Squat
25 Back Squat
400 meter run
25 Press
25 Push Press
25 Push Jerk
400 meter run
50 Cleans
400 meter run
50 Snatches
400 meter run

Thursday
5 rounds
Run 200m
20 burpees
15 overhead lunges 20/10
10 Kettle bell sling shots
5 toes to bar

Friday
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Saturday
Split Jerk 1-1-1-1-1-1-1 reps
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24″ box

January 20th, 2013

Monday

Baldwineo
Perform each movement for a minute
3 rounds
Squat cleans 70/50kg
Run 200m
Deadlifts 110/70kg
Burpees
Jerks 70/50kg
rest

Tuesday
A
Thrusters
3 -3 -3- 3- 3
B
Amrap 10 ,min
15 ground to overhead 45kg/35kg
30 double unders

Wednesday
Natasha
Starting with exercise A then do exercises a & b then exercises ab & c and so on
A 2 Turkish get ups
B 5 chins
C 10 over head squats 60/40kg
D 20 push ups
E 30 box jumps
F 40 kettle bell swings
G 50 double unders

Thursday

deadlifts
5 -5 -5 -5 -5

5 min Amrap

30 Squat clean and jerk 70/ 40kg
30 burpees over bar

Friday

The KaRon
20 min Amrap
Thrusters 55kg/40kg
When let go of bar must run 400m
Count reps

Saturday
Jilly
10 handstand push ups
15 deadlifts 110/80
25 box jumps 30in
50 chins
100 wallballs
200 double unders
Run 400m with 20kg plate

January 14th, 2013

Monday
“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups
Part B
3 x 500m row

Tuesday
150 wallballs
Part B
5 rounds
7 strict ring dips
15 ring push ups

Wednesday
Cleans 3,3,3,3,3
Part B
15 Min AMRAP
5 Chins
10 Single leg squats (alternating legs)
15 push press 30/20

Thursday
5 rounds
10 thrusters 50/35
15 Deadlifts 80/55
run 100m

Friday
TABATA
Row / Pushups / chin ups
KB Swings / Double unders.

Saturday
For time:
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

January 6th, 2013

Monday
250 double unders
100 Push-ups
10 Snatch, 65kg

B Overhead squats
Front squat 2-2-2-2-2-2 reps

Tuesday

Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

B Push Jerk

Wednesday

“Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
50 Double Unders

B Dips

Thursday

Complete as many rounds as possible in 20 minutes of:
18 Box jumps,
15 Toes to bar
12 Pull-ups

B shoulder press

Friday

Five rounds for time of:
9 Deadlift, 65kgs / 45kg
6 Hang power snatch, 65kg
3 Overhead squat, 65kg

Troy
7 min Amrap
50 Toes to wall
50 V sit
50 toe touches
20 rusty’s

Saturday

For time:
Run 2 miles
Rest 2 minutes
20 Squat clean, 65kg
20 Box jump,
20 Walking lunge steps with 20kg held overhead
20 Box jump,
20 Squat clean, 65kg
Rest 2 minutes
Run 2 miles