Squat Clean Thruster
3-3-3-3-3-3-3
"Touch & Go" - Hands cannot leave the bar for the set to count.
Finisher:
Broad Jump: 5 attempts for distance
Post loads to comments. Log results online (Beyond the Whiteboard)
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The CrossFit Journal
« July 2010 | Main | September 2010 »
August 2010
WOD - Tuesday, 31/08/2010
Five rounds for time of:
20 reps Overhead lunges, 20kg (15kg)
20 reps Burpees
Let trailing knee gently kiss the ground on each lunge. Start with a different leg each round.
Post time to comments. Log results online (Beyond the Whiteboard)
WOD - Saturday, 28/08/2010
"Fat Helen"
5 rounds for time:
400m run
21 KB Swing 24kg/16kg
12 Pullups
Post time to comments.
Log results online (Beyond the Whiteboard)
Novices need to scale volume appropriately.
WOD - Friday, 27/08/2010
Back Squat
5-3-3-2-2-2-1-1-1-1
Post loads to comments
Novices work 7x3
Log results online (Beyond the Whiteboard)
WOD - Thursday, 26/08/2010
For max reps:
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
No rest between stations. Post reps to comments.
Log results online (Beyond the Whiteboard)
WOD - Tuesday, 24/08/2010
3 rounds for time:
21 Deadlift 100kg (70kg)
50 Double Unders
Novices: scale load and reps appropriately
Post time and loads to comments.
Log results online (Beyond the Whiteboard)
WOD - Monday, 23/08/2010
"Elizabeth"
21-15-9 reps for time:
Squat Clean, 60kg(40kg)
Ring Dips
Post time to comments.
Log results online (Beyond the Whiteboard)
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
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Saturday
8:00am
Intro Sessions
Monday to Friday
7am
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By appointment only
Events
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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 ”
