Thursday 30 September

Clean & Jerk (Squat Clean)

1-1-1-1-1-1-1

Work upto 1 rep max

Wednesday 29 September

Annie are you OK?

3 rounds, 21-15-9x reps

Row (calories)
Sumo deadlift high pull (40kg/30kg)
Medicine ball clean (20#)
Thruster (40kg/30kg)
Wall-ball (20#)
Burpees

Tuesday 28 September

JT

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Monday 27 September

2 rounds

Run 400m
15x Deadlifts (3/4 bw)
20x Box jumps

Sunday 26 September

Complete five rounds of:

Deadlift, 3 reps
Max rep Handstand push-ups

Saturday 25 September

Kiss the rings, bitch

5 rounds

KB swings 80-40-20-40-80x (53#/36#)
Push-ups 40-20-10-20-40x
Pull-ups 20-10-5-10-20x

Saturday 25 September

Kiss the rings, bitch

5 rounds

KB swings 80-40-20-40-80x (53#/36#)
Push-ups 40-20-10-20-40x
Pull-ups 20-10-5-10-20x

Friday 24 September

Shoulder Press

3-3-3-3-3-3-3

Thursday 23 September

Dirty Dozen

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Wednesday 22 September

Angie

100x Pull-ups

100x Push-ups

100x Sit-ups

100x Squats

Tuesday 21 September

Jan

10 rounds
5x Clean & jerks (135#/85#)
5x Pull-ups, strict

Monday 20 September

Fight Gone Bad

3 rounds of 1 minute each

Wall Ball squat

Sumo deadlift high pull

Box jump

Push press

Row (calories)

Count total reps for score.

Mike and Jenine's Wedding

Congratulations to Mike and Jenine Brister!!

Sunday 19 September

5 rounds

Deadlift 1-1-1-1-1

Sunday 19 SepthF

Saturday 18 September

Five rounds for time of:

Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Alternative Fitness would like to wish Mike and Jenine Good Luck on their wedding day today!

Washington Central CrossFit visit

We had our first inter-continental workout today. Shana and James from Central Washington popped in and hit our strength WOD today. James and Dave both claimed the t-shirts and threw them straight on.

Friday 17 September

Helen

3 rounds,

Run 400m

12x Pull-ups

21x KB swings (24kg/16kg)

Urban Dance Classes

Thursday 16 September

Max rounds

Perform every minute on the minute, add 5kg per round until failure
2x Bench press (starting weight 60kg/30kg)

Wednesday 15 September

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Tuesday 14 September

21-15-9

Snatch Grip Deadlift 50kg/30kg

Hang Power Snatch

Overhead Squat

Monday 13 September

G.I Jane

100 Burpee Pull Ups

Sunday 12 September

10 rounds

6x KB snatch, each arm (32#/24#)
12x Box jumps

Saturday 11 September

Overhead Squat 3-3-3-3-3 reps

Friday 10 September

Cindy

AMRAP in 20 mins

5 Pull Ups

10 Push Ups

15 Squats

Poker Night on Saturday 11 September. KO 1900 members and non-members welcome!

Thursday 9 September

Elizabeth

21-15-9

60kg Squat Clean

Ring Dips

Results:

Wednesday 8 September

Split Jerk

1-1-1-1-1-1-1

Work upto your 1 rep max.

Tuesday 7 September

Kelly

5 rounds

Run 400m

30x Box jumps (24")

30x Wall ball (20/10)

Monday 6 September

Fran

21-15-9

Thrusters (40/30)

Pull Ups

Results:

Sunday 5 September

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Saturday 4 September

For time

45x Thrusters (1/2 bw)
20x Deadlift (1.5x bw)
Row 2000m

Friday 3 September

Max rounds

Rest 1 minute between rounds, add 10# per round, continue until failure
2x Back squat (80kg/40kg)

River Cobbler & Roasted Vegetables

One Serving

Ingredients:

• 150g Fresh River Cobbler
• 2tbls Ground Almond
• 100g Butter
• Olive Oil
• Six medium Organic Carrots
• One Organic Courgette
• 2tbls Ground Pumpkin & Sesame Seeds

Method:

• Prepare one large baking tray with enough olive oil to just cover the base
• Melt the butter in a glass bowl over a steaming saucepan
• Stir in ground almond
• Pour onto a plate or tray
• Pour Ground Seeds onto a separate plate.
• Dip Cobbler into butter both sides then straight into Seed mix. Transfer to baking tray.
• Peel and cut carrots into large battons
• Cut Courgettes into thick slices
• Pour Olive oil in to a shallow dish
• Dip both vegetables into oil and transfer to baking tray.
• Sprinkle remaining seeds onto vegetables.
• Pop in to oven for 25mins @ 200celcius/Gas mark 6
• Remove half way to baste.

Those who follow the Zone diet can count this as a 4 block meal.

Energy 306

Protein 23.5

Carbs 27.5

Fat 14.3

Thursday 2 September

3 rounds, 21-15-9x reps

Start and finish WOD with 500m row and 400m run, respectively

Push-press (95#/65#)
Front squat (95#/65#)
Pull-ups
Deadlift (185#/115#)