Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 24kg (16kg)
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40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 24kg (16kg)
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CrossFit Rocks
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The CrossFit Journal
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« May 2010 | Main | July 2010 »
June 2010
WOD - Tuesday, 29/06/2010
Complete as many rounds as possible in 20 minutes of:-
3 Burpees
6 Knees to Elbows
9 Pushups
12 Squats
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3 Burpees
6 Knees to Elbows
9 Pushups
12 Squats
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WOD - Monday, 28/06/2010
21-15-9 reps for time of:
Squat snatch 42kg (30kg)
Chest to bar pull-ups
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Squat snatch 42kg (30kg)
Chest to bar pull-ups
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Photo: Kelsey Swift
WOD - Saturday, 26/06/2010
Complete as many rounds in seven minutes as you can of:
40kg (30kg) Squat clean, 10 reps
20 Sit-ups
The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.
WOD - Friday, 25/06/2010
30 muscleups for time
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WOD - Wednesday, 23/06/2010
Shoulder Press
5-5-5-5-5
Finisher
Push Jerk Practice
5-5-5-5-5
Finisher
Push Jerk Practice
WOD - Tuesday, 22/06/2010
7 Rounds for time of:
7 Power Cleans 60kg (40kg)
7 Burpees
Weighted Chin-Ups
3x3
Thanks to CrossFit Sth Brooklyn for the WOD
Training Times
- Group Sessions
Monday
6:00am, 9:15am, 5pm, 6:15pm
Tuesday
6:00am, 9:15am, 5pm, 6:15pm
Wednesday
6:00am, 9:15am, 5pm, 6:15pm
Thursday
6:00am, 9:15am, 5pm, 6:15pm
Friday
6:00am, 9:15am, 5pm, 6:15pm
Saturday
8:00am
Intro Sessions
Monday to Friday
7am, 4pm
Private Sessions or Corporate Sessions
By appointment only
Events
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. ”
