3 rd Cindy
Run 800m
3 x Cindy
Run 1k
3 x Cindy
Run 800m
3 x Cindy
Run 400
3 Rd Cindy
Results
Sunday 31 July 2011
Monday 1 August
Run 400m
3 rd Cindy
Run 800m
3 x Cindy
Run 1k
3 x Cindy
Run 800m
3 x Cindy
Run 400
3 Rd Cindy
Results
3 rd Cindy
Run 800m
3 x Cindy
Run 1k
3 x Cindy
Run 800m
3 x Cindy
Run 400
3 Rd Cindy
Results
Saturday 30 July 2011
Sunday 31 July
Competition TIME!!!
Event 1:
5 minute AMRAP
21-15-9
Bar facing Burpees
Thrusters (30/20)
Event 2:
Truck Pull / Shoulder 2 Overhead
In five minutes you must pull a 2 tonne truck 70m then establish a 1 rep max shoulder press, push press or push jerk.
Event 3:
7 minute AMRAP
7 x Deadlift (120/60)
Run 70m
14 Overhead Squats (30/20)
21 Double Unders
Run 70m
Event 4:
The Chipper (15 minute AMRAP)
Run 400m (Will only be performed at the start)
15 x HSPU /Press Ups
15 x Thrusters (40/20)
15 x Situps
15 x Power Snatches (40/20)
15 x Air Squats
15 x Sumo Deadlift High Pull (40/20)
1 x Rope Climb
Should you complete the chipper
AMRAP= As Many Reps As Possible
We will have scaling options available on the day however should you scale then you will automatically drop below the last placed Rx (as recommended) Athlete.
Event 1:
5 minute AMRAP
21-15-9
Bar facing Burpees
Thrusters (30/20)
Event 2:
Truck Pull / Shoulder 2 Overhead
In five minutes you must pull a 2 tonne truck 70m then establish a 1 rep max shoulder press, push press or push jerk.
Event 3:
7 minute AMRAP
7 x Deadlift (120/60)
Run 70m
14 Overhead Squats (30/20)
21 Double Unders
Run 70m
Event 4:
The Chipper (15 minute AMRAP)
Run 400m (Will only be performed at the start)
15 x HSPU /Press Ups
15 x Thrusters (40/20)
15 x Situps
15 x Power Snatches (40/20)
15 x Air Squats
15 x Sumo Deadlift High Pull (40/20)
1 x Rope Climb
Should you complete the chipper
AMRAP= As Many Reps As Possible
We will have scaling options available on the day however should you scale then you will automatically drop below the last placed Rx (as recommended) Athlete.
Thursday 28 July 2011
Wednesday 27 July 2011
Thursday 28th July
Rest as needed
Overhead squat 3-3-3-3-3x
or/and
4 rounds
5x Tire flips
15x Ring dips
Results
Overhead squat 3-3-3-3-3x
or/and
4 rounds
5x Tire flips
15x Ring dips
Results
Tuesday 26 July 2011
Wednesday 27 July
Fight gone body
3 rounds for total reps
1 minute each
Burpees
Pull-ups
Push-ups
Squats
Sit-ups
Rest
Results
3 rounds for total reps
1 minute each
Burpees
Pull-ups
Push-ups
Squats
Sit-ups
Rest
Results
Monday 25 July 2011
Tuesday 26 July
Establish a 1 rep max shoulder press or Push Press or Push Jerk in 5 mins.
Start with an empty bar and load up as necessary.
Timer doesn't stop for missed attempts.
Results:
Start with an empty bar and load up as necessary.
Timer doesn't stop for missed attempts.
Results:
Sunday 24 July 2011
Saturday 23 July 2011
Saturday / Sunday 23/24 July
Row 21 cals
50 x Air Squats
7 x Deadlift (120/60)
50 x Sit Ups
50 x Double Unders
10 x Clean & Jerk (50/30)
7 x Hspu / Shoulder Press
50 x Double Unders
10 x Snatch (50/30)
Run The Green
Results:
50 x Air Squats
7 x Deadlift (120/60)
50 x Sit Ups
50 x Double Unders
10 x Clean & Jerk (50/30)
7 x Hspu / Shoulder Press
50 x Double Unders
10 x Snatch (50/30)
Run The Green
Results:
Thursday 21 July 2011
Friday 22nd July
Slow Death
For max rounds
On the minute add 1 rep to each exercise, continue until failure.
1x Pull up
1x Ring dip
1x Burpee
Results:
For max rounds
On the minute add 1 rep to each exercise, continue until failure.
1x Pull up
1x Ring dip
1x Burpee
Results:
Wednesday 20 July 2011
Thursday 21st July WOD
"The Big Dirty"
All lifts performed with empty 20kg/10kg bar.
Run 400m
40x Back Squats
40x Front Squats
40x Overhead Squats
Run 400m
40x Shoulder Press
40x Push Press
40x Push Jerks
Run 400
40x Hang power cleans
40x Hang power snatch
Run 400m
For Time:
Results
All lifts performed with empty 20kg/10kg bar.
Run 400m
40x Back Squats
40x Front Squats
40x Overhead Squats
Run 400m
40x Shoulder Press
40x Push Press
40x Push Jerks
Run 400
40x Hang power cleans
40x Hang power snatch
Run 400m
For Time:
Results
Tuesday 19 July 2011
Wednesday 20 July
Complete 7 rounds:
3 Deadlifts
3 Hang Power Cleans
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round count a penalty & immediately perform 5 burpees.
Results
3 Deadlifts
3 Hang Power Cleans
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round count a penalty & immediately perform 5 burpees.
Results
Monday 18 July 2011
Tuesday 19th July
3rds Burgenor Warm Up
PVC Pipe
10 Kg Bar
20 Kg Bar
Followed By:
Three rounds for time of:
60/30 Overhead squat, 10 reps
50 Double-unders
Results:
PVC Pipe
10 Kg Bar
20 Kg Bar
Followed By:
Three rounds for time of:
60/30 Overhead squat, 10 reps
50 Double-unders
Results:
Monday 18 July
"The 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
Results:
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
Results:
Sunday 17 July 2011
Sunday 17 July
100 Double unders
21 - 15 - 9
Front Barbell Burpee's
Turkish Get ups 15kg/10kg Barbell
100 Double unders
21 - 15 - 9
Front Barbell Burpee's
Turkish Get ups 15kg/10kg Barbell
100 Double unders
Friday 15 July 2011
Saturday 16 July
5 Rds
10 x Clapping Press Ups
15 x Box Jumps
10 x KB Swings (32/24)
25 x Sit Ups
100m Sprint
10 x Clapping Press Ups
15 x Box Jumps
10 x KB Swings (32/24)
25 x Sit Ups
100m Sprint
Thursday 14 July 2011
Friday 15 July
Franco
For time:
10x Thrusters (60/30)
10x Power cleans(60/30)
10x Push press (60/30)
10x Deadlifts(60/30)
10x KB swings (24/16)
10x Weighted lunges (2x10kg DB's)
10x Burpees
10x Sit-ups
10x Double unders
10x Thrusters (60/30)
Results:
For time:
10x Thrusters (60/30)
10x Power cleans(60/30)
10x Push press (60/30)
10x Deadlifts(60/30)
10x KB swings (24/16)
10x Weighted lunges (2x10kg DB's)
10x Burpees
10x Sit-ups
10x Double unders
10x Thrusters (60/30)
Results:
Wednesday 13 July 2011
Thursday 14th July
Cindy's ugly cousin
Max rounds in 21 minutes
7x Pull ups
14x Push ups
21x Double unders
Results:
Max rounds in 21 minutes
7x Pull ups
14x Push ups
21x Double unders
Results:
Tuesday 12 July 2011
Wednesday 13 July
3 rounds
Overhead squats (40/30) 21-15-9x reps
KB swings (32/24) 9-15-21x reps
Run 400m
Results
Overhead squats (40/30) 21-15-9x reps
KB swings (32/24) 9-15-21x reps
Run 400m
Results
Monday 11 July 2011
Tuesday 12 July
Snatch one rep every minute on the minute for 15 minutes.
Post Highest and Lowest loads for results:
Followed By:
The Chief
Complete AMRAP 3 mins:
3 x Power Cleans 60kg/30kg
6 x Push Ups
9 x Squats
Results:
Post Highest and Lowest loads for results:
Followed By:
The Chief
Complete AMRAP 3 mins:
3 x Power Cleans 60kg/30kg
6 x Push Ups
9 x Squats
Results:
Sunday 10 July 2011
Monday 11 July
10 Rounds:
Row 250m
10 x Push Ups
15 x Overhead Squats (30/20)
20 x Push Press (30/20)
25 x Sumo Deadlift High Pulls
Results:
Back To Basics
Row 250m
10 x Push Ups
15 x Overhead Squats (30/20)
20 x Push Press (30/20)
25 x Sumo Deadlift High Pulls
Results:
Back To Basics
Friday 8 July 2011
Saturday 9 July
Saturday 9 July WOD:
Yannick
10 rounds
3x Snatch grip deadlift (55kg/35kg)
6x Power snatch
9x Overhead squat
Opening Hours for today are 0900-1100
Saturday is OPEN GYM DAY!!!
Yannick
10 rounds
3x Snatch grip deadlift (55kg/35kg)
6x Power snatch
9x Overhead squat
Opening Hours for today are 0900-1100
Saturday is OPEN GYM DAY!!!
Wednesday 6 July 2011
Thursday 7th July
Crossfit Total
1 x Back Squat
1 x Shoulder Press
1 x Deadlift
Add weights for total.
And/or
Annie
50-40-30-30-10
Double unders
Sit ups
Results:
1 x Back Squat
1 x Shoulder Press
1 x Deadlift
Add weights for total.
And/or
Annie
50-40-30-30-10
Double unders
Sit ups
Results:
Tuesday 5 July 2011
Wednesday 6 July
Morrison
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Results
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Results
Monday 4 July 2011
Tuesday 5 June
3 Rds
15 x Snatch (40/30)
30 x Situps
50 x Double Unders
15 x Power Clean (40/30)
Run the Green
Results:
15 x Snatch (40/30)
30 x Situps
50 x Double Unders
15 x Power Clean (40/30)
Run the Green
Results:
Sunday 3 July 2011
Friday 1 July 2011
Saturday 2 July
5 Rounds:
5 x Strict Handstand Push Ups / Shoulder Press
20 x Hollow Rocks
50 x Double Unders
5 x Strict Handstand Push Ups / Shoulder Press
20 x Hollow Rocks
50 x Double Unders
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