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“Fran”
21 – 15 – 9 for time:
Thrusters 45kg (30kg)
Pull Ups
Post time to comments.
Option B:-
21 – 15 – 9 for time:
Thrusters – scale as required
Pull Ups
Post time to comments.
Option C:-
21 – 15 – 9 for time:
Thrusters – scale as required
Pull Ups – Jumping pull up
Post time to comments.
10 minute cut off.
Post time to comments.
Compare to 220610
Sunday 190910
Posted on September 19, 2010 by admin. Filed under Exercise
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.
Post total distance to comments.
CrossFit.com Tuesday 100817
Saturday 180910
Posted on September 18, 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.
Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it.
The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.
Today work:
3 rounds of 10-15 reps [...]
Friday 170910
Posted on September 17, 2010 by admin. Filed under Exercise
“Jason Marks”
3 rounds for time of:
21 Pull ups
15 Push Press 60kg
9 Deadlift 100kg
Run 400m
Option:- B
3 rounds for time of:
21 Pull ups – scale as required
15 Push Press – scale as required
9 Deadlift – scale as required
Run 400m
Option:- C
3 rounds for time of:
15 Pull ups – scale as required
12 Push Press – scale as required
9 Deadlift [...]
Thursday 160910
Posted on September 16, 2010 by admin. Filed under Exercise
Option A:-
21 – 15 – 9
HSPU
Run 400m
Option B:-
21 – 15 – 9
HSPU – (Plate – inverted)
Run 400m
Option C:-
15 – 12 – 9
Seated Press – Seated on ground.
Run 400m
Post time to comments.
Re-Gen Performance Workshop 6 – 8pm Friday 24th September 2010…..Register
Take your health, training and athletic performance to a whole new level with Trigger Point Technologies [...]
Wednesday 150910
Posted on September 15, 2010 by admin. Filed under Exercise
Clean and Jerk 1 – 1 – 1 – 1 – 1.
Rest 3 – 5 minutes between attempts.
Utilize as many sets as required for a warm up, the 5 singles should be done at near max load.
Post load for each attempt to comments.
Congratulations to Ben Turner for breaking a 5 year PB drought with [...]
Tuesday 140910
Posted on September 14, 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.
Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it.
The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.
Today work:
3 rounds of 10-15 reps [...]
Monday 130910
Posted on September 13, 2010 by admin. Filed under Exercise
Snatch Balance 3 – 3 – 3 – 3 – 3 – 3 – 3.
3 minutes rest between attempts.
Rest 5 minutes
Complete as many rounds as possible in 12 minutes of:
10 Ring dips
10 double unders
10 KB swing 24kg (16kg)
Post rounds to comments.
Sunday 120910
Posted on September 12, 2010 by admin. Filed under Exercise
Option A:-
10 Rounds
200m Row
3 Deadlifts 140kg
Option B:-
10 Rounds
200m Row
3 Deadlifts 100kg
Option C:-
10 Rounds
200m Row
3 Deadlifts 70kg
Post results to comments.
Saturday 110910
Posted on September 11, 2010 by admin. Filed under Exercise
Cleans
Option A: 2 – 2 – 2 – 2 – 2. Rest 3 minutes between lifts
Option B & C: 3 – 3 – 3 – 3 – 3. Rest 3 minutes between lifts
Rest 5 minutes
“Mary”
Complete as many rounds as possible in 20 minutes of:
5 HSPU
10 Pistols
15 Pull ups
Compare to 090810
Post results to comments.
