21/01/12
Sat ,21/01/2012Workout Of the Day
Skill of The Week – 15 Snatch Balance @ 65#/45# 10min AMRAP 5 Push-Jerk @ 185#/130# 200m run
Archive for January, 2012
20/01/12
Fri ,20/01/2012Workout Of the Day
Skill of The Week – 15 Snatch Balance @ 65#/45#
Strength – Squat 5 @65%, 5 @75%, MAX @85%
3 RFT
12 DL @ 315#/225#
24 Box Jumps @ 24″/20″
Remember Every Friday From 2pm-3pm the WOD is Hill Repeats
19/01/12
Thu ,19/01/2012Workout Of the Day
Skill of The Week – 15 Snatch Balance @ 65#/45#
Strength - Bench 5 @65%, 5 @75%, MAX @85%
3 x 1000m row
work to rest 1:1
18/01/12
Wed ,18/01/2012Workout Of the Day
Skill of The Week – 15 Snatch Balance @ 65#/45#
ME - 500m row 5 RFT 10 push press @ 75#/50# 10 OHS @ 75#/50#
17/01/12
Tue ,17/01/2012Workout Of the Day
Skill of The Week – 15 Snatch Balance @ 65#/45#
Strength - DL 5 @65%, 5 @75%, MAX @85% 10-9-8-7-6-5-4-3-2-1 Power Cleans @ 135#/95# T2b
16/01/12
Mon ,16/01/2012Workout Of the Day
Skill of The Week – 15 Snatch Balance @ 65#/45#
Strength - Press 5 @65%, 5 @75%, MAX @85%
8 Rounds Tabata Ball Slams @ 12kg/9kg
1 min rest
8 Rounds Tabata Burpees
1 min rest
8 Rounds Tabata Ball Slams @ 12kg/9kg
15/01/12
Sun ,15/01/2012Gym Is Closed Sat and Sun For A CrossFit Level 1 Cert
14/01/12
Sat ,14/01/2012Gym Is Closed Sat and Sun For A CrossFit Level 1 Cert
13/01/12
Fri ,13/01/2012Workout Of the Day
Skill of The Week – 25 OHS facing a wall as close as possible
with hands as close as possible
Strength - Squat 1-1-1-1-1 10min EMOTM 4 thrusters @ 155#/105# Max burpees * score is total number of burpees * if thrusters cannot be completed within the minute perform an immediate 1000m row penalty to end your WOD
12/01/12
Thu ,12/01/2012Workout Of the Day
Skill of The Week – 25 OHS facing a wall as close as possible
with hands as close as possible
Strength - Bench 1-1-1-1-1 For Time BASELINE 500m row 40 squats 30 sit-ups 20 push-ups 10 pull-ups