7 rounds for time:
5 Thruster 60kg (40kg)200m Run
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« February 2010 | Main | April 2010 »
March 2010
WOD - Thursday, 01/04/2010
200m Run
WOD - Wednesday, 31/03/2010
Deadlift 1-10-1-20-1-30 reps
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WOD - Tuesday, 30/03/2010
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
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WOD - Monday, 29/03/2010
21-18-15-12-9-6-3 reps for time:
SDHP 40kg (30kg)
Push Jerk 40kg (30kg)
SDHP 40kg (30kg)
Push Jerk 40kg (30kg)
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Rest Day - Sunday, 28/03/2010
Get some, go again!
WOD - Saturday, 27/03/2010
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg (15kg)
50 Back extensions
50 Wall ball shots, 10kg (6kg)
50 Burpees
50 Double unders
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WOD - Friday, 26/03/2010
Complete as many rounds as possible in 20 minutes of:
5 SDHP 50kg (35kg)
10 Pullups
200m Run
5 SDHP 50kg (35kg)
10 Pullups
200m Run
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WOD - Thursday, 25/03/2010
Front Squat 3-3-3-3-3-3-3 reps
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WOD - Wednesday, 24/03/2010
For time:
21 KB Swing 24kg (16kg)
42 Double Unders
18 KB Swing 24kg (16kg)
36 Double Unders
15 KB Swing 24kg (16kg)
30 Double Unders
12 KB Swing 24kg (16kg)
24 Double Unders
9 KB Swing 24kg (16kg)
18 Double Unders
6 KB Swing 24kg (16kg)
12 Double Unders
3 KB Swing 24kg (16kg)
6 Double Unders
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WOD - Tuesday, 23/03/2010
Press 3-3-3-3-3
and then ...
Three sets of 4-minute “Cindy” sprints (5 Pull-Ups, 10 Push-Ups, 15 Squats) – Perform as many rounds as possible in 4 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed
Thanks to CrossFit Invictus for this WOD
and then ...
Three sets of 4-minute “Cindy” sprints (5 Pull-Ups, 10 Push-Ups, 15 Squats) – Perform as many rounds as possible in 4 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed
Thanks to CrossFit Invictus for this WOD
Post loads and rounds to comments.
Hard'nup
- Hard'n Up Challenge is on again! 15th August 2010
Training Times
- Group Sessions
Monday to Friday
6:00am, 6:15pm
Saturday
7:00am
Private Sessions
By appointment
Events
- cFr Rock Hard ChallengeSaturday 16/1/2010
Event Info & Flyer
CrossFit Games
Info from CrossFit.com
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. ”
