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Push jerk 1 – 1 – 1 – 1 – 1.
Rest 5 minutes
Option A:-
Complete as many rounds as possible in 10 minutes of:
10 Over head alternating lunges 20kg (10kg)
200m run
Option B and C:-
Complete as many rounds as possible in 10 minutes of:
10 Over head alternating lunges – scale load as required
200m run
Post rounds completed to [...]
Monday 300810
Posted on August 30, 2010 by admin. Filed under Exercise
“Barbara”
Option A:
5 rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Option B:- scale exercises as required
5 rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats.
Option C:- scale exercises as required
3 rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats.
Post time to comments.
Sunday 290810
Posted on August 29, 2010 by admin. Filed under Exercise
Rest Day!
Rest, Rest, Rest…….
Pat Sherwood showing how he utilizes the zone…Post thoughts to comments.
Saturday 280810
Posted on August 28, 2010 by admin. Filed under Exercise
Option A:
15-12-9 for time:
Thrusters 60kg (40kg)
100m sled drag with weights 40 (20kg)
Burpees
100m sled drag with weights 40 (20kg)
Option B:
15-12-9 for time:
Thrusters – scale load as required
100m sled drag with weights 40 (20kg)
Burpees
100m sled drag with weights 40 (20kg)
Option C:
12- 9 – 6 for time:
Thrusters – scale load as required
100m sled drag with weights 20 (10kg)
Burpees
100m [...]
Friday 270810
Posted on August 27, 2010 by admin. Filed under Exercise
For time:
5 Rope climbs
Run 200m
4 Rope climbs
Run 400m
3 Rope climbs
Run 600m
2 Rope Climbs
Run 800m
1 Rope climb
Post time to comments.
Thursday 260810
Posted on August 26, 2010 by admin. Filed under Exercise
Cleans
Option A: 1 – 1 – 1 – 1 – 1. Rest 3 minutes between lifts
Option B: 3 – 3 – 3 – 3 – 3. Rest 3 minutes between lifts
Option C: 5 – 5 – 5 – 5 – 5. Rest 3 minutes between lifts
Back Squats:
Option A: 2 – 2 – 2 – 2 [...]
Wednesday 250810
Posted on August 25, 2010 by admin. Filed under Exercise
Rest Day!
Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing.
The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that’s dip [...]
Tuesday 240810
Posted on August 24, 2010 by admin. Filed under Exercise
Front Squat 5 – 5 – 5 – 5 – 5. Rest 3 minutes between sets
Rest 5 minutes
Option A:
3 rounds of:
Max reps in 1 minute for each exercise, rest 3 minutes between rounds.
Box Jumps 60cm
Double unders
HSPU
Option B:
3 rounds of:
Max reps in 1 minute for each exercise, rest 3 minutes between rounds.
Box Jumps – scale as [...]
Monday 230810
Posted on August 23, 2010 by admin. Filed under Exercise
“Nancy”
Option A:
5 rounds for time of:
Run 400m
15 OHS 45kg
Option B:
5 rounds for time of:
Run 400m
15 OHS – scale load as required
Option c:
3 rounds for time of:
Run 400m
15 OHS – scale load as required
Post time to comments.
Biggest Loser’s Commando gives workout of a lifetime – Local News – News – General – Coffs Coast Ind
www.coffscoastindependent.com.au
Sunday 220810
Posted on August 22, 2010 by admin. Filed under Exercise
Shoulder Press 5 – 5 – 5 – 5 – 5. Rest 90 seconds between sets
Rest 5 minutes
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
If you cannot do a pull up or push up on the toes scale to a jumping pull up and push ups from the [...]
