1st June 2012

1-10 for time
1,2,3,4,...9,10 repetitions of each

Squat Jump + Muscle up + Skin the Cat

31st May

Rest Day...

30th May 2012

7 R4T

5 x Burpie Chin ups
50m Sled push
50 x double unders
500m Row

29th May 2012

Heavy Front Squats

3,3,3,3,3

Then

Shuttle
40kg DB Deadlifts with farmers walk 100m. Repeat for 10 laps.

DL

Simple Dead Lift mechanics...Be sure to stay tight through your midsection and keep a strong lumbar curve throughout the entire movement!! This is a must.

28th May 2012

Today's Workout is...

Run 1km
30 Swiss ball jack knives
30 SDHP
30 Ring Dips
30 Hollow body rocks
Run 1km

27th May 2012

Todays workout is...

2km Row + 3 burpees every minute during the row.

26th May 2012

Today's workout is...

30 Squat cleans @ 60/40kg
20 Handstand Push ups
10 muscle ups
50 Box jumps 24" Box

25th May 2012

Rest Day

24th May - Happy Birthday sis

10,20,30,20,10

Box jumps
20kg plate bench press
wall ball 10kg

Fractured FRAN

CrossFit workout

FRAN

21reps of each, 15 reps of each, 9 reps of each

Pull ups and Thrusters

Rest 90 seconds between sets

22 May

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

1 rep of each, 2 reps of each, 3 reps of each etc

1 arm Overhead squats
Jack Knives

21st May 2012

Today is a rest day

Check out Julianne's Paleo/Zone Nutrition and get healthier and Leaner today.

20th May 2012

4 rounds

Run 800m
50 Squats

19th May 2012

12/ 9/ 6
Chest to Bar Chin ups
Push Jerk @ (70/40)

Row 500m x 5 with 90sec break in between efforts

18th May

Dead Lift

5 minute AMRAP

3 muscle ups - bar
6 squat box Jumps
9 push ups

Then

5km Run for time

17th May 2012

Rest Day

16th May 2012

Todays workout is

CrossFit WoD - Chelsea

20 minute AMRAP of...

5 Pull ups
10 Push ups
15 Squats

Scale

Pull ups - use bands to help you get up, or get under a rail and do horizontal pull ups
Push ups- Get in a band attached to a bar above, use it to help you up
Squats- squat onto a high box until you can reach a lower one.

15th May 2012

Todays Workout is...

21-15-9
Snatch 40kg
Ring Dips

14th May 2012

Todays workout is

Row 2000m
50 pistol squats (100 squats)
30 Hang power Cleans (60/40)
Row 1000
50 pistol squats (100 squats)
15 Hang Power Cleans

Happy Mothers Day

Rest Day

12th May 2012

80 reps of bench press @ 60% 1RM

11th May 2012

10 Skin the cat
10 burpees
9 Skin the cat
9 burpees
8......
8.......
7.........
7........... etc 3,3,2,2,1,1

10th may 2012

Todays workout is...

7 Rounds

Shuttle runs
Run 50m and back, 100m and back, 200m and back

Rest 90 sec and repeat for 7 rounds.

9th May 2012

Today is a scheduled rest day :)

May 8th 2012

Today's workout is...

Dead by Hip drive

Toes to bar (T2B)
Dead Lift (100/70kg)

Complete 1 rep of each exercise on the first minute. Each consecutive minute increase exercise repetitions by 1

Minute 1 = 1 rep of each
Minute 2 = 2 reps of each
Minute 3 = 3 reps of each ...

continue until time runs out and you can no longer complete your rep count in 60 seconds.

May 7th 2012

Today's workout is

Heavy Split Jerk

3,3,3,3,3,3,3,3

6th May 2012

Today's workout is

Bike 2km
Row 1km
Run .5km
50 burpees
40 toes to bar
30 squat jumps
20 hand release push ups
10 thrusters @ (40kg/30kg)

5th May 2012

Rest

4th May 2012

10,9,8,7,6,5,4,3,2,1

Front squats
Add more weight each set as the reps reduce. Record all weights from 5-1

3rd May 2012

5 rounds 4 time
Run 400
30 Back extensions
30 Skin the cat

May 2 2012

Find your 8RM Thruster

Then
800m Run
8 Bear Complex - Power Clean, Thruster, Back squat = 1 Rep
8 muscle ups
600m Run
6 Bear complex
400m run
4 Bear complex
200m Run
2 Bear Complex