Sessions 6am, 5pm, 6pm and 7pm
Press 2-2-2
Push Press 3-3-3
Push Jerk 4-4-4
Pick a weight, do 2 Press, 3 Push Presses, 4 Push Jerks with that weight.
Increase, do this for 3 rounds
AMRAP in 16 minutes
Post Load and Rounds to comments.
Sessions 7am, 8am, 9am, 12pm, 5pm, 6pm and 7pm
Back Squat
5- 5 -5 -5 -5
3 rounds for time
300 m sprint 5 Cleans 60kg (40kg) 10 Toes to Bar 20 Push-Ups (hand release) 25 Box Jumps 24″ (20″) Post Load and Rounds to comments.
Weightlifting 280412
Rest day! Work on your mobility.
Mission: 5 min each leg.
Introducing the Bone Saw: Calf Smash Redux
8am – Weightlifting
Skills
Snatch
Snatch Pulls
Over head snatch
Snatch balance
plus more…
9am – Team WOD
“Annie Are You Ok?”
Move through all 6 stations as a team. One person per station, don’t move to the next station until each team member is finished with their station.
21-15-9 Rounds of:
Wall Ball 20lb (15lb)
Row (for calories)
Cleans 45kg (30kg)
Box Jump 24″ 20″
Kettlebell Swings 1.5 pood 24kg (1 pood 16kg)
Burpees
Post Time to comments.
WeightLifting 210412
Sessions 7am, 8am, 12pm, 5pm and 6pm
Weightlifting sessions 8AM Saturdays Gymnastics skillsAMRAP 15 minutes for quality
5 pistols 2 Muscle-upsSessions 6am, 5pm, 6pm and 7pm
Snatch 3- 3- 3
For time:
Run 800 meters
21 Thrusters 40kg
21 Chest-to-bar pull-up
Run 400 meters
15 Thrusters 40kg
15 Chest-to-bar pull-up
Run 200 meters
9 Thrusters 40kg
9 Chest-to-bar pull-up
Post load and time to comments.
Introduction to CrossFit and outlines the series of “The Box”
ANZAC Day 25th April sessions 9:00am & 5pm
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Post time to comments.
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Sessions 6am, 5pm, 6pm and 7pm
ANZAC Day 25th April sessions 9:00am & 5pm
The Bear Complex
Five rounds, each for time of, Seven sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
The bar cannot be released during the rep cycle, Rest as needed between rounds and increase weight each round.
Compare to February 8, 2012
Post load to comments.
Sessions 7am, 8am, 9am, 12pm, 5pm, 6pm and 7pm
ANZAC Day 25th April sessions 9:00am & 5pm
Overhead Squat 5- 5 -5 -5
“Diane”
21-15-9 reps for time of
Deadlift @ 102kg (70kg)
Handstand Push-up
Post time to comments.
History of the games.
Rest Up!
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