Box Squats
8 x 2 @ 50% 1rm
Skill:
25 x Ring DIp
WOD:
15 min AMRAP
10 x Burpee Box Jump
250m Row
Results:
Wednesday 29 February 2012
Thursday 1 March
Strength:
Box Squats
8 x 2 @ 50% 1rm
Skill:
25 x Ring DIp
WOD:
15 min AMRAP
10 x Burpee Box Jump
250m Row
Results:
Box Squats
8 x 2 @ 50% 1rm
Skill:
25 x Ring DIp
WOD:
15 min AMRAP
10 x Burpee Box Jump
250m Row
Results:
Tuesday 28 February 2012
Wednesday 29 February
Skill:
OMEM (on the minute every minute)
5 x Snatch @ 70%
5 x Snatch @ 75%
1 x Snatch @ 80%
1 x Snatch @83%
1 x Snatch @ 86%
1 x Snatch @ 89%
Rest in Between to change weight then restart clock
WOD:
10 min AMRAP
10 x KB Bent Over Row (2 x 16/24)
10 x KB Swing (2 x 16/24)
5 Burpee Penalty For grounding the KB's
Results:
OMEM (on the minute every minute)
5 x Snatch @ 70%
5 x Snatch @ 75%
1 x Snatch @ 80%
1 x Snatch @83%
1 x Snatch @ 86%
1 x Snatch @ 89%
Rest in Between to change weight then restart clock
WOD:
10 min AMRAP
10 x KB Bent Over Row (2 x 16/24)
10 x KB Swing (2 x 16/24)
5 Burpee Penalty For grounding the KB's
Results:
Monday 27 February 2012
Tuesday 28 February
Strength:
Bench Press
5-5-5-3-1@50/60/75/85/95 % 1rm
(On the 1 rep perform as many reps as possible)
Skill:
Dumbbell Planche to V-Out
5-5-5-5-5
WOD:
5 Rds
1 x Rope Climb
8 x Push Press (40/30)
Run 150m (Car Park)
Bench Press
5-5-5-3-1@50/60/75/85/95 % 1rm
(On the 1 rep perform as many reps as possible)
Skill:
Dumbbell Planche to V-Out
5-5-5-5-5
WOD:
5 Rds
1 x Rope Climb
8 x Push Press (40/30)
Run 150m (Car Park)
Sunday 26 February 2012
Monday 27 January
Strength:
Box Squats
5-5-5-3-1
@50/60/75/85/95 % 1rm (On the 1 rep perform as many reps as possible)
Skill:
25 x Candlestick 2 Lever
Perform in pairs hold onto ankles bring feet upto partners shoulders maintaining a hollow body position
WOD:
3 rds For Time:
10 x Pwr Clean & Jerk @ 50/35kg
15 x narrow squats
20 x Wall ball Shots
Results:
Box Squats
5-5-5-3-1
@50/60/75/85/95 % 1rm (On the 1 rep perform as many reps as possible)
Skill:
25 x Candlestick 2 Lever
Perform in pairs hold onto ankles bring feet upto partners shoulders maintaining a hollow body position
WOD:
3 rds For Time:
10 x Pwr Clean & Jerk @ 50/35kg
15 x narrow squats
20 x Wall ball Shots
Results:
Thursday 23 February 2012
Friday 24 February
Strength:
Bench Press
8 x 2 @ 50% 1rm
Skill:
200 x Double Under
WOD:
10 min AMRAP
15 x False Grip Ring Row
10 x Sit Ups
Results:
Bench Press
8 x 2 @ 50% 1rm
Skill:
200 x Double Under
WOD:
10 min AMRAP
15 x False Grip Ring Row
10 x Sit Ups
Results:
Wednesday 22 February 2012
Thursday 23 February
Strength:
Back Squats
8 x 2 @ 50% 1rm
Skill:
Inverted Hang/Back Lever/Front Lever Tutorial
WOD:
10 Rds For Time
Sprint 50m
10 x Squats
Sprint 50m
10 x Press Ups
Results:
Back Squats
8 x 2 @ 50% 1rm
Skill:
Inverted Hang/Back Lever/Front Lever Tutorial
WOD:
10 Rds For Time
Sprint 50m
10 x Squats
Sprint 50m
10 x Press Ups
Results:
Tuesday 21 February 2012
Wednesday 22 February
Skill:
3 Position Clean @ HH/MT/FL.
Start at 50%1rm perform 5 sets. Rest 1 min
WOD:
Randy
75 x Pwr Snatch's
3 Position Clean @ HH/MT/FL.
Start at 50%1rm perform 5 sets. Rest 1 min
WOD:
Randy
75 x Pwr Snatch's
Monday 20 February 2012
Tuesday 21 February
Strength:
Bench Press
3-3-3-3-3
@50/60/70/80/90 % 1rm
Skill:
Pull Up Tutorial - the Kip
WOD:
12 Min AMRAP
5 x Thrusters (60/40)
10 x SDHP
15 x KB Swing (2 x 16/24)
Results:
Bench Press
3-3-3-3-3
@50/60/70/80/90 % 1rm
Skill:
Pull Up Tutorial - the Kip
WOD:
12 Min AMRAP
5 x Thrusters (60/40)
10 x SDHP
15 x KB Swing (2 x 16/24)
Results:
Sunday 19 February 2012
Monday 20 February
Strength:
Box Squats
3-3-3-3-3
@50/60/70/80/90 % 1rm
Skill:
10 min Handstand practice
Headstand
K2E/Tuck
10 Strict HSPU's
WOD:
3rds For Time
15/25/50 GHD
Run 800m
Results:
Box Squats
3-3-3-3-3
@50/60/70/80/90 % 1rm
Skill:
10 min Handstand practice
Headstand
K2E/Tuck
10 Strict HSPU's
WOD:
3rds For Time
15/25/50 GHD
Run 800m
Results:
Thursday 16 February 2012
Friday 17 February
Strength:
Bench Press
8 x 2 sets @ 50% 1rm
Skill:
3rds Max Plank Hold
rest 1 min
WOD:
12 min AMRAP
5 x PWR Clean @ 60/40
row 150m
Results:
Bench Press
8 x 2 sets @ 50% 1rm
Skill:
3rds Max Plank Hold
rest 1 min
WOD:
12 min AMRAP
5 x PWR Clean @ 60/40
row 150m
Results:
Wednesday 15 February 2012
Thursday 16 February
Strength:
Back Squats
8 x 2 sets @50% 1rm
Skill:
Skin The Cat
10min Practice
WOD:
5 Rds
10 x Box Jump
15 x Wall Ball
Results:
Back Squats
8 x 2 sets @50% 1rm
Skill:
Skin The Cat
10min Practice
WOD:
5 Rds
10 x Box Jump
15 x Wall Ball
Results:
Tuesday 14 February 2012
Wednesday 15 February
Skill:
3 Position Snatch @ HH/MT/FL.
Start at 50%1rm perform 5 sets. Rest 1 min
Wod:
10 min AMRAP
KB Clean @ Jerk.
5 Burpee Penalty For grounding the KB's
3 Position Snatch @ HH/MT/FL.
Start at 50%1rm perform 5 sets. Rest 1 min
Wod:
10 min AMRAP
KB Clean @ Jerk.
5 Burpee Penalty For grounding the KB's
Monday 13 February 2012
Tuesday 14 February
Happy Valentines Day AFS CrossFit
Strength:
Bench Press
5-5-5-5-5
@ 40/50/65/75/85 % 1RM
Skill:
3-3-3-3-3
Strict Pull Ups
Wod:
3 rds
5 x Push Press @ 50/35
10 x Push Ups
Run 400m
Strength:
Bench Press
5-5-5-5-5
@ 40/50/65/75/85 % 1RM
Skill:
3-3-3-3-3
Strict Pull Ups
Wod:
3 rds
5 x Push Press @ 50/35
10 x Push Ups
Run 400m
Sunday 12 February 2012
Monday 13 February
Max Effort Monday
Strength:
Box Squats
5-5-5-5-5
@ 40/50/65/75/85 % 1RM
Gymnastic Skill:
3rds
10 Hollow Rocks
10 V-sits
10 Straddle V-sits
WOD:
10 Min Amrap
5 x Squats
10 x Deadlift @ 85/60kg
Results:
Strength:
Box Squats
5-5-5-5-5
@ 40/50/65/75/85 % 1RM
Gymnastic Skill:
3rds
10 Hollow Rocks
10 V-sits
10 Straddle V-sits
WOD:
10 Min Amrap
5 x Squats
10 x Deadlift @ 85/60kg
Results:
Friday 10 February 2012
Friday 10 February
Buy In:
AMRAP in 2 mins Hand stand Shoulder Touches scale for press ups
Wod:
5 rds for time
Run 400m
21 power snatches @40/30
15 GHD Situps
Cash Out:
10 Min MWOD
AMRAP in 2 mins Hand stand Shoulder Touches scale for press ups
Wod:
5 rds for time
Run 400m
21 power snatches @40/30
15 GHD Situps
Cash Out:
10 Min MWOD
Thursday 10 February
Buy In:
1-1-1-1-1 Bench Press
Wod:
100 x Pull Ups
100 x Sit Ups
100 x KB Swings
100 x Pistols
Cash Out:
10 min MWOD
Results:
1-1-1-1-1 Bench Press
Wod:
100 x Pull Ups
100 x Sit Ups
100 x KB Swings
100 x Pistols
Cash Out:
10 min MWOD
Results:
Tuesday 7 February 2012
Wednesday 8 February
Buy In:
1 mile Run or 2km Row
Wod:
3 rds
15 Thrusters @ (40/30)
15 x Wall Ball Squats (20/10)
Cash Out:
10 Min MWOD
1 mile Run or 2km Row
Wod:
3 rds
15 Thrusters @ (40/30)
15 x Wall Ball Squats (20/10)
Cash Out:
10 Min MWOD
Monday 6 February 2012
Tuesday 7 February
Buy In:
5-5-5-5-5
Back Squats
Wod:
DT
5 rounds of
12 x Deadlift (70kg/40kg)
9 x Hang power clean (70/40)
6 x Push jerk (70/40)
Cash Out:
10 min MWOD
Results:
5-5-5-5-5
Back Squats
Wod:
DT
5 rounds of
12 x Deadlift (70kg/40kg)
9 x Hang power clean (70/40)
6 x Push jerk (70/40)
Cash Out:
10 min MWOD
Results:
Sunday 5 February 2012
Monday 6th February
Buy In:
2 AMRAP Box Jumps 24"
WOD:
3rds 21-15-9
500m Row
Ring Push ups
Toes 2 Bar
*Row to be done before each set.
Cash Out:
10 Min MWOD
Results:
2 AMRAP Box Jumps 24"
WOD:
3rds 21-15-9
500m Row
Ring Push ups
Toes 2 Bar
*Row to be done before each set.
Cash Out:
10 Min MWOD
Results:
Thursday 2 February 2012
Friday 3 February
Strongman Friday
Buy In:
1 min AMRAP
40kg atlas stone GTOH / DeadLift for ladies
WOD:
3rds
50m Farmers walk 45/30 kg Dumbbells
10 x Tire Flips
50 Double Unders
Cash Out:
10 Min MWOD
Buy In:
1 min AMRAP
40kg atlas stone GTOH / DeadLift for ladies
WOD:
3rds
50m Farmers walk 45/30 kg Dumbbells
10 x Tire Flips
50 Double Unders
Cash Out:
10 Min MWOD
Wednesday 1 February 2012
Thursday 2 February
Buy In
1km Row
WOD:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Cash Out:
10 min MWOD
Results:
1km Row
WOD:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Cash Out:
10 min MWOD
Results:
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