Saturday 21 04 2012

8am – Weightlifting

Skills

Power Clean

Front squat

Clean

Power snatch

plus more…

9am – WOD

For a time

Run 40020 Pull ups 20 Thrusters 40kg(30kg)Run 40020 Push-ups20 Sumo-deadlift high-pull  40kg(30kg)
Run 400 meters20 Squats
20 Push press  40kg(30kg)
Run 400 metersKettlebell swings 32kg (24kg)2 Rope climbs Run 400 meters20 Power clean 40kg(30kg)
20 Box jumps  24″(20″)  Prowler push 50MPost Time to comments.

 

By |April 21st, 2012|WOD| Comments

Friday 20 04 2012

Sessions 7am, 8am, 12pm,  5pm and 6pm

Weightlifting sessions 8AM Saturdays NateComplete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 32kg (24kg)

Post Rounds to comments.

 

By |April 20th, 2012|WOD| Comments

Thursday 19 04 2012

Sessions 6am, 5pm, 6pm and 7pm Weightlifting sessions 8AM Saturdays Push Press 3 -3  -3 Then.  For a time 5  10  15  20  25  30 Box Jumps 24″ (20″)Wall Ball  20lb (14lb)Double Unders Post time to comments. 
Killing the Fat Man: Episode 2

By |April 18th, 2012|WOD| Comments

Wednesday 18 04 2012

Sessions 7am, 8am, 12pm,  6pm and 7:30pm

Weightlifting sessions 8AM Saturdays

Snatch Technique/Strength

For a time

Run 1Km 15 Pullups40 Burpees15 Box jumps10 Toes to Bar25 Handstand Push-Ups40 Double Unders2 Muscle ups15 Kettle bell swing 24kg(16kg)Post time to comments.

By |April 18th, 2012|WOD| Comments

Tuesday 17 04 2012

Sessions 6am, 5pm, 6pm and 7pm

Weightlifting sessions 8AM Saturdays

Deadlift
2 -2 -2

3 Rounds:

Run 500 meters8 Kettle bell swings 32kg (24kg)5 Chest-to-bar pull-ups
10 Sumo-deadlift high-pull  40kg (30kg) Post rounds to comments.
Killing the Fat Man: Episode 1

Courtesy of CrossFit Inc.

By |April 16th, 2012|WOD| Comments

Monday 16 04 2012

Sessions 7am, 8am, 9am, 12pm, 5pm, 6pm and 7pm

Overhead Squat  work on and build to a heavy 5RM.* Sub Back Squats if OHS is not developed 5 Rounds for a time:

10 Thrusters with unloaded barbell10 Pull Ups Post time to comments. 

By |April 15th, 2012|WOD| Comments

Sunday 15 04 2012

Enjoy your weekend! Stay tuned Website transformation happening soon.

You should wake up stoked, not broke.

By |April 15th, 2012|WOD| Comments

Saturday 14 04 2012

8am – Weightlifting

Skills

Snatch

Clean

Push jerk

plus more…

9am – WOD

Five rounds of:

70kg  Deadlift, 12 reps70kg Hang power clean, 9 reps70kg Push jerk, 6 reps AMRAP 10 min
4 Push Ups
3 Squats
3 burpee box jumps

Post Time to comments.  

By |April 14th, 2012|WOD| Comments

Friday 13 04 2012

Sessions 7am, 8am, 12pm,  5pm and 6pm

Weightlifting sessions 8AM Saturdays Gymnastics skills

Rope Climb
Muscle-up
Pull-up
L-sit

AMRAP 7 Min6 Muscle-ups40 Double unders  Post rounds to comments.

By |April 13th, 2012|WOD| Comments

Thursday 12 04 2012

Sessions 6am, 5pm, 6pm and 7pm Weightlifting sessions 8AM Saturdays Shoulder Press  5RM For time: 10 Pukies (Burpee Pullups)
100 Double unders
Run 800m
30 Ring Dips
50 Wall Ball
Run 400m
20  Pushups
5 Rope Climbs
Run 200m
10 Toes to Bar
small block run Post Time to comments.

By |April 11th, 2012|WOD| Comments