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Max effort press, green band assisted 1, 1, 1, 1.
Strict Press 7 x 3 50%, rest 1 minute
Weighted Pullups 6, 4, 2, 1, 1, 1, 1, rest 2 minutes
Ring Dips Weighted 4 x 6, rest 90 seconds
Wall walk 5 x 3, rest 1 minute
L -Sit (accumulate 90 seconds)
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Our plans miscarry because they [...]
Saturday 300711
Posted on July 30, 2011 by admin. Filed under Exercise
Complete 5 rounds for time:
7 Deadlifts – 315 lbs
21 Double Unders
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Thankyou to CrossFit Football for this WOD!
THE IRON by Henry Rollins
I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.
Completely.
When I was young I had no sense of [...]
Friday 290711
Posted on July 29, 2011 by admin. Filed under Exercise
Max Effort Deficit Dead lift 1, 1, 1, 1, rest 3 minutes
Front squat 5 x 2, 85%, rest 90 seconds
Good morning 4 x 6, rest 90 seconds
rest, then…..
Shins to bar 3 x 20, rest 90 seconds
Hamstring drops 5 x 3, rest 2 minutes
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The virtue lies in the struggle, not in the prize.
- [...]
Thursday 280711
Posted on July 28, 2011 by admin. Filed under Exercise
Rest Day!
or…..
“The Chief”
Max rounds in 3 minutes:
3 Power cleans, 60kg(40kg)
6 Push-ups
9 Squats
Rest 1 minute. Repeat cycle 5 times.
Score to beat: 30 rounds + 3PC + 6PU + 2 SQT (Doug, 19/9/2008)
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Thanks to CrossFit Brisbane for this post!
It’s not what you look at that matters, it’s what you see.
- Henry David [...]
Wednesday 270711
Posted on July 27, 2011 by admin. Filed under Exercise
3 rounds of:
20 GHD sit ups
10 Back ext
then…..
Speed bench 7 x 3 @ 45% + blue and purple bands, rest 1 minute
Standing bent row 4 x 6, rest 90 seconds
HSPU, 5 x 5, rest 90 seconds
Tate press 4 x 8, rest 1 minute
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“A mind that is stretched by a new experience can [...]
Tuesday 260711
Posted on July 26, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
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 250711
Posted on July 25, 2011 by admin. Filed under Exercise
Speed Box Squats 10 x 2 @ 55% + blue bands, rest 1 minute
Speed Pulls 8 x 1 @ 55%, rest 1 minute
Hammy drops 6 x 4, rest 1 minute
rest, then…..
Rowing sprints 6 x 250m, rest 1:1
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Sunday 240711
Posted on July 24, 2011 by admin. Filed under Exercise
Max Effort Floor Press 1, 1, 1, 1
Bench Row 4 x 4, rest 90 seconds
JM Press 4 x 8, rest 90 seconds
rest, then…..
“Hammer”
Five rounds, each for time, of:
62.5kg Power clean, 5 reps
62.5kg Front squat, 10 reps
62.5kg Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
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Kane Greene – CF Fairbanks
If you [...]
Saturday 230711
Posted on July 23, 2011 by admin. Filed under Exercise
Snatch 5 x 2 70%, rest 2 minutes
Complete 12 rounds of:
2 Power Cleans @ 80% of 1 RM
2 Burpee Box Overs w/ 20″ box
*Rest 30-45 seconds between rounds.
*For burpee box overs…set up two 50cm boxes. Perform a burpee and jump over the box landing on the other side. Immediately perform a burpee and jump over [...]
Friday 220711
Posted on July 22, 2011 by admin. Filed under Exercise
Max Effort Front Squat 1, 1, 1, 1.
Good morning 6 x 4, rest 90 seconds
Sled drags heavy 3 x 30m, rest 1 minute
Abmat situp 50
Hip Ext 3 x 15 weighted, rest 90 seconds
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The important thing is this: To be able at any moment to sacrifice what we are for what we could [...]
