25th April 2012

Todays workout is

1000m row for time!! What is your best time??

Then

20x 1 arm KB swings each arm
20x 1 arm KB clean and press each arm
10x 1 arm KB swing, front squat combo

Then

3 R4T

20 Wall Balls
20 Double Unders

Simple Simon Squat April 5th 2012

Toda's workout is...

TABATA SQUATS

8 rounds of 20sec work with 10sec rest

Then

MetCon

1 Rope Ascent
7 Snatches @ 50% BW
13 KB swings (figure 8) 24kg

Jume 2 2012

Today is a day of pain.

100 over head squats 10kg plate
90 pull ups
80 ring dips
70 toes to bar
60 American KB swings 24kg

FREE W# 153 Happy 55th B'day Dad

Todays workout is dedicated to my Dad turning 55 years old and being an inspiration to me.

55 x Over Head squats @ 55kgs
55 xChest to bar pull ups
55 x Bent over Row @ 55kgs
55 x American KB Swings 2 Pood KB
5.5 mile run




Thank you CrossFit for this Paleo insight

Tough Mudder workout 5 - Jan 26 2012

Today's workout is ...

Helen

P1

3 Rounds For Time

Run 400m

21 Kettle Bell swings 55lb

12 Pull ups

Adjust the weight on the KB swings as necessary. 55lb = Approximately 24kg

Beginners should practise the KB swings to shoulder height and work their way up to above head before adding weight. Control and movement efficiency and safety is most important.

P2

As many rounds as possible in 20 minutes

20 Box jumps

20 Back Extensions

20 Double unders

20 sit ups

January 18 2012

Todays workout is ...

Recommendation - Stay away from that wine bottle 

5 Rounds for time

Backwards sprint 50m + 20 push ups + 20 KB swings 24 kg

+

3 Rounds for score

Max sit ups + 1 minute Plank

November 12 2011

3 rounds for time

Sprint 20m
15 push jerks 40kg
Sprint 20m
60 Boxing punches
 15 russian KB swings 24kg

November 7th 2011

Rounds of 30, 20, 10 reps

Kettle bell swings above head
Front Squat 40 kg
Push ups
Chin ups

My time 20.20 minutes (no weight on front squat just the bar)

Scaled workout

30, 20, 10

Run 800
Horizontal pull ups
Kettle Bell swing above waist or to shoulders
Lunges with BarBell 15 each leg
Push ups on incline with rubber band for support

Gillian 21.11mins Top effort Gillian woo :)