Tuesday 1 February

For time:

100 Kg Deadlift, 21 reps
400 meter Run
100 Kg Deadlift, 18 reps
400 meter Run
100 Kg Deadlift, 15 reps
400 meter Run
100 Kg Deadlift, 12 reps
400 meter Run

Monday 31 January

Cindy

AMRAP in 20 mins

5 Pull Ups
10 Push Ups
15 Squats

Sunday 30 January

5km run

Saturday 29 January

For time:

20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Friday 28 January

Clean 3-3-3-3-3-3-3 reps

Thursday 27 January

"Holbrook"

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Wednesday 26 January

Filthy Fifty

50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Tuesday 25 January

Three rounds for time of:
12 Muscle-ups
75 Squats

Monday 24 January

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Sunday 23 January

Three rounds for time of:

275 pound Deadlift, 10 reps
50 Double-unders

Saturday 22 January

3 rounds
Overhead squats (40kg/30kg) 21-15-9x reps
KB swings (24kg/16kg) 9-15-21x reps
Run 400m

Friday 20 January

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Thursday 20 January

Snatch 1-1-1-1-1-1-1 reps

Wednesday 19 January

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Tuesday 18 January

Diane

3 rounds

21-15-9 x reps of
Deadlift (100kg / 60kg)
Handstand push-ups

Monday 17 January

5 rounds

As many Rope climbs as possible in 3 mins.

Post each rounds reps to comment

CrossFit Total

1rm x Squat

1rm x Shoulder Press

1rm x Deadlift

Post loads to comments

Saturday 15 January

Elizabeth

21-15-9

60kg Squat Clean

Ring Dips

January Recipe of the Month

Primal Ginger Cookies

January 2011 by primalbydesign

· 3 cups of almond flour (I used Bob’s Red Mill)

· 1/2 tsp gluten & corn free baking powder (you can find this at Whole Foods)

· 1/2 tsp baking soda

· 1 egg

· 2 tbsp coconut oil

· 1/3 cup maple syrup

· 2 inch piece fresh ginger root, peeled and finely minced (I used my zester)

· 1/2 tsp vanilla extract

· 1/2 tsp allspice

· 1 tsp cinnamon

· ~ 2 tbsp organic crystalized ginger finely chopped (optional) – try to find some made with raw sugar

Directions:

· Preheat oven to 325 degrees

· In small bowl, mix dry ingredients together (almond flour, baking powder and baking soda)

· In large bowl, beat together egg, oil, maple syrup and vanilla until well combined

· Add ginger, cinnamon and allspice and beat until combined

· Stir dry ingredients into wet ingredients until combined

· Stir in crystalized ginger if using and mix well.

· Drop by rounded teaspoonfuls onto parchment line baking sheet and press each cookie to flatten. They will not spread during baking so you’ll need to form them into your desired cookie shape before baking

· Bake in preheated 325 oven for 12-15 minutes until edges begin to brown slightly

· Remove from oven and cool on a wire rack

Friday 14 January

10 rounds, 10-9-8-7-6-5-4-3-2-1x reps
Pistols, alternating
Pull-ups

Thursday 13 January

Five rounds of:

20 GHD / Abmat Sit-ups
5 Push jerk (Use 5 Rep max weight)

Wednesday 12 January

Complete as many rounds as possible in 15 minutes of:

Row 250 meters
25 Push-ups

Tuesday 11 January

Three rounds for time of:

6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Monday 10 January

Barbara

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Sunday 9 January

Weighted pull-ups 1-1-1-1-1-1-1 reps

Saturday 8 January

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Friday 7 January

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
40/30 kg Thruster
Pull-ups

Thursday 6 January

Back Squat

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

Wednesday 5 January

"Jack"

Complete as many rounds as possible in 20 minutes of:

50kg Push press, 10 reps

10 KB Swings, 1.5 pood

10 Box jumps, 24 inch box

Tuesday 4 January

Its a New Year so let start with a week of Benchmark WOD's to give us all a baseline to start from for 2011:

Nancy

5 rounds,

Run 400m

15x Overhead squats (40/30)

Monday 3 January

3 rounds for time of:

Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups