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For time:
10 Front squat, 60kg (40kg)
1 Rope Climb, 15 feet
9 Front squat, 60kg (40kg)
1 Rope Climb, 15 feet
8 Front squat, 60kg (40kg)
1 Rope Climb, 15 feet
7 Front squat, 60kg (40kg)
1 Rope Climb, 15 feet
6 Front squat, 60kg (40kg)
1 Rope Climb, 15 feet
5 Front squat, 60kg (40kg)
1 Rope Climb, 15 feet
4 Front squat, 60kg (40kg)
1 Rope [...]
Tuesday 190411
Posted on April 19, 2011 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 [...]
Monday 180411
Posted on April 18, 2011 by admin. Filed under Exercise
Deadlift 5 x 2, 90% 1rm, rest 3 minutes
rest, then…..
“Hammer”
Five rounds, each for time, of:
60kg Power clean, 5 reps
60kg Front squat, 10 reps
60kg pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Post time of each round to comments.
Thanks to CrossFit.com
Happiness doesn’t depend on any external conditions, it is governed by our mental attitude.
Dale Carnegie
Sunday 170411
Posted on April 17, 2011 by admin. Filed under Exercise
‘Annie’
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments.
Don’t wait. The time will never be just right.
Napoleon Hill
Saturday 160411
Posted on April 16, 2011 by admin. Filed under Exercise
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).
Post rounds and reps completed to comments and/or register and submit your results as part [...]
Friday 150411
Posted on April 15, 2011 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 [...]
Thursday 140411
Posted on April 14, 2011 by admin. Filed under Exercise
Push Jerk 7 x 3 60% 1rm, rest 1 minute.
rest, then…..
Bench Row 4 x 6, rest 90 seconds
4 Rounds of:
6 Side Bends, left and right, max weight
12 KTE
Rest 90 seconds
Post loads to comments.
Burnie Challenge held Sunday 100411
Effort only fully releases its reward after a person refuses to quit.
Napoleon Hill
Wednesday 130411
Posted on April 13, 2011 by admin. Filed under Exercise
Back Squat 10 x 2 @ 60% 1rm with blue bands, rest 1 minute.
rest, then…..
3 rounds for time of:
30 KTE
20 Push ups
10 GHD hamstring drops
Post loads and time to comments.
Compare to 080311.
To avoid criticism , do nothing, say nothing, be nothing.
Elbert Green Hubbard
Tuesday 120411
Posted on April 12, 2011 by admin. Filed under Exercise
10 rounds for time:
15 Deadlift, 60kg (40kg)
15 Pushup
Post time to comments.
Matt Swift Games WOD 11-3 9/4/2011 from CrossFit Brisbane on Vimeo.
What you think of yourself is much more important than what others think of you.
Seneca
Monday 110411
Posted on April 11, 2011 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 [...]
