3 rounds for max reps:
Tyre Flip
Push press, 15kg(10kg) DB's
KB Swings, 16kg
Wall Ball, 10kg(6kg)
Box Jumps, 20"
1 minute per station. No rest in between stations, 1 minute rest in between rounds.
Post total reps to comments.
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Hard'nup
- Hard'n Up Challenge is on again! 15th August 2010
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Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
Great session this morning team. Darren and I have been doing the CrossFit Oly lifting cert today. An awesome experience, Coach B is king.
7am
Ken L 263
Peter W 293 rxd
Tim C 301 rxd
Emma T 323 rxd
Emma H 260
Amy H 281
Kate T 258
Matt B 259 rxd
Lloyd S 246
Ian H 215
Anne K 280
8am
Jonnie L 405 rxd
Posted by: Doug A | 11/28/2009 at 06:27 PM