21/03/11
Mon ,21/03/2011Workout Of the Day
Press 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 5# from previous cycle
Row
ON:OFF
(in seconds)
60:60
60:50
60:40
60:30
60:20
60:10
60:20……
60:60
Total distance is your score
Archive for March, 2011
20/03/11
Sat ,19/03/2011Workout Week 1 – 03.16.11 – 03.21.11
Athlete Workout: Double-under / Power snatch
10 min AMRAP of:
30 Double-unders
15 Power snatch
Gym Opens at 9.00
9.30 Heat 1
10.00 Heat 2
10.30 Heat 3
11.00 Heat 4
11.30 Heat 5
19/03/11
Sat ,19/03/2011Closed for CrossFit Movement & Mobility Cert
See you tomorrow for WOD 1 of the Opens
18/03/11
Fri ,18/03/2011Workout Of the Day
Skill Of the Week
Rowing
Back Squat -5 @ 40%, -5 @ 50%, – 5 @ 60%
9-15-21
Burpee
Kettle Bell Swings 24/16
17/03/11
Thu ,17/03/2011Workout Of the Day
Skill Of the Week
Rowing
Bench 5 @ 40%, -5 @ 50%, – 5 @ 60%
For Time
1000m Row
2000m Run
1000m Row
16/03/11
Wed ,16/03/2011Workout Of the Day
Skill Of the Week
Rowing
For Time
21-15-9
Pull Ups
Double Unders
Kettle Bell Swings 24/16kg
15/03/11
Tue ,15/03/2011Workout Of the Day
Skill Of the Week
Rowing
Dead Lift 5 @ 40%, -5 @ 50%, – 5 @ 60%
8 Rounds For Time:
5 Power Snatches 95/65
Run 200 meters
14/03/11
Mon ,14/03/2011Workout Of the Day
Skill Of the Week
Rowing
Press 5 @ 40%, -5 @ 50%, – 5 @ 60%
“Skin the cat”
30 times. Strict form, No time limit.
13/03/11
Sun ,13/03/2011Workout Of the Day
Tabata 8 rounds max effort
Wall balls (20#/ 14#)
Double under
Pull- ups
Lowest reps for each are are added together for your score
12/03/11
Sat ,12/03/2011Workout Of the Day
“CrossFit Total”
Deadlift + Press + Back Squat
3 attempts at each lift.
Best lifts are added together for total.