Monday 18 02 2013

Strength:

“CrossFit Total”

Back Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

By |February 17th, 2013|WOD| Comments

Sunday 17 02 2013

Rest Day!

By |February 17th, 2013|WOD| Comments

Saturday 16 02 2013

Weightlifting skills 8:00am

Work out the day 9:00am

Conditioning:
CrossFit For Hope Kenya
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

By |February 16th, 2013|WOD| Comments

Friday 15 02 2013

Strength:
Back squat 3- 3- 3- 3- 3

Conditioning:
Complete as many rounds as possible in 10 mins of:
2 Muscle-up
2 Pistols
2 Dumbbell Snatches, 20kg (15 kg)

By |February 15th, 2013|WOD| Comments

Thursday 14 02 2013

Strength:

Push Press
3- 3- 3- 3- 3

Conditioning:

AMRAP in 14 minutes:

14 Double Unders
14 Situps
14 Pull ups
14 Ring Rows
14 Kettelbell swings

Shoulder mobility Workshop for everyday CrossFitters Saturday 9th March 9am-12pm. Please Book via the link.

By |February 14th, 2013|WOD| Comments

Wednesday 13 02 2013

Weightlifting skills 6:30pm
CrossFit Elements 7:30pm

Conditioning:

“Adrian”

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30” box

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of […]

By |February 13th, 2013|WOD| Comments

Tuesday 12 02 2013

Strength:
Deadlift 3- 3- 3- 3- 3

Conditioning:
AMRAP 5min
2 Hung Cleans
8 Wall balls

By |February 12th, 2013|WOD| Comments

Monday 11 02 2013

Conditioning:
5 rounds of
Row 300m
30 burpees
30 Double unders

By |February 11th, 2013|WOD| Comments

Sunday 10 02 2013

Rest day!

Are you singed up to the open!
games.crossfit.com

By |February 9th, 2013|WOD| Comments

Saturday 09 02 2013

Weightlifting skills 8:00am

Conditioning:

In Partners Complete
5 Minutes Tyre Flips
5 Minutes Plate Push
5 Minutes Farmers Carry

By |February 8th, 2013|WOD| Comments