Saturday, 31 March 2012
Friday, 30 March 2012
Thursday, 29 March 2012
March 30th 2012
CrossFit WOD Barbara for time:
20 pull ups
30 push ups
40 sit ups
50 squats
Precisely 3 minute rest between sets for a total of 5 rounds.
20 pull ups
30 push ups
40 sit ups
50 squats
Precisely 3 minute rest between sets for a total of 5 rounds.
Wednesday, 28 March 2012
March 29th 2012
Todays Workout is...
CrossFit Bear Complex for 4 minute AMRAP
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Complete 1 rep of each without putting the bar down. Weight is determined by your weakest lift (Push press for most). Record weight and reps in your journal to look back on and compare next time.
CrossFit Bear Complex for 4 minute AMRAP
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Complete 1 rep of each without putting the bar down. Weight is determined by your weakest lift (Push press for most). Record weight and reps in your journal to look back on and compare next time.
Tuesday, 27 March 2012
Monday, 26 March 2012
March 27th 2012
CrossFit workout Chelsea
5 pull ups
10 push ups
15 squats
On the minute every minute for 30 minutes
5 pull ups
10 push ups
15 squats
On the minute every minute for 30 minutes
Sunday, 25 March 2012
Saturday, 24 March 2012
March 25 2012
AMRAP for 12 minutes
(3 Reps of each exercise)
Dumbbell Lunge 75% Body weight
Bent over Row 75% body weight
Bench Press 100% Body weight
Back Squat 200% Body weight
(3 Reps of each exercise)
Dumbbell Lunge 75% Body weight
Bent over Row 75% body weight
Bench Press 100% Body weight
Back Squat 200% Body weight
Friday, 23 March 2012
W#159 23rd March 2012
Todays Workout
Warm up- 2 rounds
20 push ups
20 squats
20 dips
50 double unders
5 minutes practising Hang Power Snatch with a PVC pipe or dowel
Strength and Conditioning
8sets x 10reps
Hang Power Snatch 40/30kg
Bent over row (Snatch Grip)
Workout
3 Rounds for time
3 Front Squats @ 100kg
5 Farmers walks 10m length @ 25kg/arm
7 30" Box jumps
9 Muscle ups
Warm up- 2 rounds
20 push ups
20 squats
20 dips
50 double unders
5 minutes practising Hang Power Snatch with a PVC pipe or dowel
Strength and Conditioning
8sets x 10reps
Hang Power Snatch 40/30kg
Bent over row (Snatch Grip)
Workout
3 Rounds for time
3 Front Squats @ 100kg
5 Farmers walks 10m length @ 25kg/arm
7 30" Box jumps
9 Muscle ups
Wednesday, 21 March 2012
Nasty Girls - CrossFit WoD
3 Rounds 4 Time
50 Body weight squat
7 muscle ups
10 Hang power cleans 60/40kgs
Muscle ups can be scaled with 14 pull ups+ 14 ring dips
Pull ups and ring dips can be scaled using power bands on pull ups and a box for ring dips.
Power cleans can be scaled by reducing weight on barbell. Workout can be varied by doing power cleans with kettlebells or a keg
50 Body weight squat
7 muscle ups
10 Hang power cleans 60/40kgs
Muscle ups can be scaled with 14 pull ups+ 14 ring dips
Pull ups and ring dips can be scaled using power bands on pull ups and a box for ring dips.
Power cleans can be scaled by reducing weight on barbell. Workout can be varied by doing power cleans with kettlebells or a keg
Tuesday, 20 March 2012
FREE W# 157 March 21st 2012
Today's Workout is
HPC Hang Power Cleans @ 60/40kg
3,3,3
3 x 800m run
3 minutes rest between 800m
Record scores and post to site if you wish too
HPC Hang Power Cleans @ 60/40kg
3,3,3
3 x 800m run
3 minutes rest between 800m
Record scores and post to site if you wish too
Monday, 19 March 2012
Sunday, 18 March 2012
W#156 March 19th 2012
Today's workout is ...
2km Row for time
5 minute break
Max Over Head Squats @ 50kgs for men and 40kgs for women.
2km Row for time
5 minute break
Max Over Head Squats @ 50kgs for men and 40kgs for women.
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