Deadlift
5-5-5
Push Press
3-3-3
Finisher
3 x max ring dips
Complete the three sets of Deadlift before the sets of Push Press.
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« WOD - Tuesday, 29/06/2010 | Main | WOD - Thursday, 01/07/2010 »
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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
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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 ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
6am
Ron L 100-110kg/50-57.5kg/6-9-7
Nathan R 130kg/50kg/8-7-9
Megs S 60-70kg(pb)/30-37.5(pb)
Trent A 90kg/50-60kg/purple band
Kevin D 120-130kg/50-70kg/6-4-3
Nicola L 30-45kg/25kg/20-20-20 band pushups
May M 35-50kg/25kg/15-20-20 band pushups
Ken M 50-70kg/50-55kg/20-20-17 pushups
Posted by: darren m | 06/30/2010 at 07:29 AM
Jay C 100 - 125kg/50,50,52.5(F2)(press)
Posted by: Jay | 06/30/2010 at 11:10 AM
5pm
Jonnie L 165 - 167.5kg / 85 - 90kg / 18/16/13
Cathy H 65 - 70 / 37.5 - 40kg / ring push ups 6/5/5
6.15pm
Jay L 100 - 120kg / 65 - 70kg / 14/4/2
Krysia C 65 - 80kg / 35 - 42.5kg / 3x slow lowers
Matt B 140kg across / 70kg across
Simon B 85 - 90kg / 50 - 55kg / 3/2/1 (red band)
Michael B 80 - 90kg / 40 - 45kg / 4/2/2
Chris P 90 - 110kg / 60 - 65 (f) 22/17/13
Kane P 65 - 75kg / 40 - 45 (f) 3/3/3
Peter P 100 - 120kg / 60 - 70kg 6/6/5
Alisha D 35 - 50kg / 20 - 22.5kg / 2/2/5
Sean A 50kg (shoulder press) 9/5/4
Terri S 35 - 50kg 20 - 27.5kg 6/5/7 (purple band)
Kristen B 65 - 75kg / 35 - 45kg 3 x slow lowers
Jess B 15 across PP 15 - 17.5kg DL
Tim C 110 - 120kg / 70 - 70kg / 12/8/2
Posted by: Cathy H | 06/30/2010 at 07:35 PM