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Buy in 5 rounds of:
10 Back Ext
10 Toes to Bar
Then
21 – 15 – 9
Lunge (Each Leg)
Box Jumps
HSPU
Option B:-
Buy in 5 rounds of:
10 Back Ext
10 Toes to Bar
Then
21 – 15 – 9
Lunge (Each Leg)
Box Jumps
HSPU – scale as required
Option C:-
Buy in 3 rounds of:
10 Back Ext
10 Toes to Bar – scale as required
Then
15 – 12 – [...]
Wednesday 201010
Posted on October 20, 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: 15 reps of [...]
Tuesday 191010
Posted on October 19, 2010 by admin. Filed under Exercise
Back Squat 3, 3, 3, 3, 3
Rest 5 minutes
Option A:-
5 rounds for time:
Run 200m
21 Box Jump 60cm
12 OHS 50kg (35kg)
Option B:-
5 rounds for time:
Run 200m
21 Box Jump – scale as required
12 OHS – scale as required
Option C:-
3 rounds for time:
Run 200m
15 Box Jump – scale as required
9 OHS – scale as required
Monday 181010
Posted on October 18, 2010 by admin. Filed under Exercise
The Seven
7 rounds for time of:
7 Handstand push-ups
60kg Thruster, 7 reps
7 Knees to elbows
112.5kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Option B:-
As prescribed – scale movements as required.
7 rounds for time of:
7 Handstand push-ups
60kg Thruster, 7 reps
7 Knees to elbows
112.5kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Option C:-
5 rounds for time [...]
Sunday 171010
Posted on October 17, 2010 by admin. Filed under Exercise
For time:
Run 5 km
Post time to comments.
CFX closed today due to CrossFit Wollongong Competition
Saturday 161010
Posted on October 16, 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 you commence.
Work on one of your weaknesses ie: Snatch, Muscle ups etc. If you have a chink in your Armour work on it.
The official CrossFit warm up is in the April 2003 CrossFit Journal.
3 Rounds 15 [...]
Friday 151010
Posted on October 15, 2010 by admin. Filed under Exercise
“Elizabeth”
Option A:-
21-15-9 reps, for time :
Clean 60kg
Ring Dips
Option B:-
21-15-9 reps, for time :
Clean – scale as required
Ring Dips
Option C:-
15 – 12 – 9 reps, for time :
Clean – scale as required
Parallette dips
Post time to comments.
Thursday 141010
Posted on October 14, 2010 by admin. Filed under Exercise
For time:
Run 2.4km
Then
In 10 minutes set a 1RM complex of:
Snatch Deadlift
Power Snatch
Snatch
Utilise as many sets as possible to set your 1rm complex.
Post time for run and 1rm to comments.
Wednesday 131010
Posted on October 13, 2010 by admin. Filed under Exercise
“Cindy”
Option A:-
Complete as many rounds as possible in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Option B & C:-
Complete as many rounds as possible in 20 minutes of:
5 Pull Ups – scale as required
10 Push Ups – scale as required
15 Squats
Post rounds to comments.
Tuesday 121010
Posted on October 12, 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: 15 reps of [...]
