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Complete as many rounds as possible in 10 minutes of:
5 Kettle-bell swings 32kg
7 Burpee:- set a marker 60cm above reach, rep only counts when marker is touched.
Post rounds completed to comments.
Monday 201210
Posted on December 20, 2010 by admin. Filed under Exercise
Row 5 intervals of 500m, rest 1:2.
Post time for each interval to comments.
Sunday 191210
Posted on December 19, 2010 by admin. Filed under Exercise
Rest Day
Work Skills and Drills.
MobilityWod
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Saturday 181210
Posted on December 18, 2010 by admin. Filed under Exercise
3 rounds for time of:
Run 400 metres
15m Handstand walk
3 rope climbs
Post time to comments.
CrossFit is now officially an ANSI Accredited Certificate Program Issuer for our Level 1 Trainer Course.
Friday 171210
Posted on December 17, 2010 by admin. Filed under Exercise
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.
Thursday 161210
Posted on December 16, 2010 by admin. Filed under Exercise
5 rounds of:
30 metre sled drag 80kg
rest 1 minute
rest then,……
Finisher:-
10 rounds of:
2 Rack Pull deadlift 50% 1rm – set the safety pins so the bar starts below your kneecaps.
5 Bench at body-weight
Post weight and time to comments.
Wednesday 151210
Posted on December 15, 2010 by admin. Filed under Exercise
Rest Day
Work Skills and Drills.
MobilityWod
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Tuesday 141210
Posted on December 14, 2010 by admin. Filed under Exercise
“Grisabelle”
30 reps for time of:
15 Clean and Jerk 60kg (50kg)
15 Snatch 60kg (50kg)
Post time to comments.
Monday 131210
Posted on December 13, 2010 by admin. Filed under Exercise
“Nancy”
5 rounds for time of:
Run 400m
15 OHS 45kg
Post time to comments.
Sunday 121210
Posted on December 12, 2010 by admin. Filed under Exercise
CrossFit Total
Back Squat 1, 1, 1.
Strict Press 1, 1, 1.
Dead lift 1, 1, 1.
Post your best lift for each exercise to comments.
