Sunday, October 31, 2010

Monday 1st November 2010

Squat Clean and Jerk, 30 reps 70/47.5kg

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Sunday 31st October 2010


REST DAY


pic via crossfit.com

Friday, October 29, 2010

Saturday 30th

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Thursday, October 28, 2010

Friday 29th October

Muscle up technique
then

Run 5K

If you injured and you cannot run, you will row 5km

Wednesday, October 27, 2010

Thursday 28th October

Complete as many rounds as possible 20 minutes of:
10 Squat snatch 42.5/30kg
10 Ring dips
10 Knees to elbows

post full and part rounds to comments

Tuesday, October 26, 2010

Wednesday 27th October

Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post load and time to comments.

Monday, October 25, 2010

Tuesday 26th October 2010

21-15-9
Deadlift 100KG/70kg
Overhead Squat 60/42.5kg

Post time to comments

Sunday, October 24, 2010

Monday 25th October 2010

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Post total time.

Friday, October 22, 2010

Saturday 23rd October 2010

"Cindy"
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Thursday, October 21, 2010

Friday 22nd October 2010

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Tuesday, October 19, 2010

Wednesday 20th October 2010

"Bulger"

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squat,60/42.5kg
7 Handstand push-ups

Monday, October 18, 2010

Tuesday 19th October 2010

"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Saturday, October 16, 2010

Saturday 16th October 2010

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Post time to comments

Thursday, October 14, 2010

Wednesday, October 13, 2010

THursday 14th October 2010

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Monday, October 11, 2010

Tuesday 12th October 2010

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Monday 11th October 2010

Power snatch 8-8-8-8
Snatch Balance 8-8-8-8

finish with
Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Thursday, October 07, 2010

Friday 8th October 2010

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood/1pood
Right-arm Kettlebell snatch, 1.5 pood/1pood
Pull-ups

Wednesday, October 06, 2010

Tuesday, October 05, 2010

Wednesday 6th October 2010

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Monday, October 04, 2010

Tuesday 5th October 2010

For time:
50 Back squat 42.5kg/30Kg
15 ft Rope Climb, 5 ascents
40 Back squat 52.5/35kg
15 ft Rope Climb, 4 ascents
30 Back squat 60kg/42.5kg
15 ft Rope Climb, 3 ascents
20 Back squat, 70kg/50kg
15 ft Rope Climb, 2 ascents
10 Back squat, 80kg/55kg
15 ft Rope Climb, 1 ascent

Sunday, October 03, 2010

Friday, October 01, 2010

Saturday 2nd October 2010

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of
6 reps Squat cleans 55/40kg
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.