Month: October 2012

31st October 2012

Wednesday Warm up 2 rounds of 100 skips 20 sit ups 10 back extensions Skill –> Wall ball shots WOD Karen – 150 wall ball shots for time (10kg, 7kg) After Bash 3min plank hold and team CFH ended up doing some Gangnam Style After Party.

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30th October 2012

Tuesday CrossFit Warm up Skill –> Push press WOD Run 400m 30 Shoulder press/push press (40kg, 25kg) Run 600m 20 shoulder press/push press Run 800m 10 shoulder press/push press After bash Hand stand hold

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29th October 2012

Monday Warm up 3 rounds of 15 squats 10 push ups 5 Burpees WOD 2 rounds for time 25 pull ups 50 sit ups 25 lunges 50 double unders (150 singles) After Bash Stretch

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27th October 2012

Saturday Warm up 400m run 3 rounds of 10 OHS 5 pull-ups 10 back ext Skill –> Over Head Squat WOD #1 — Strength Over head squats – PR Day 5-3-2-1-1 WOD #2 — Met Con AMRAP in 7min 10 push ups 10 sit ups 10 lunges (5 each leg) After bash 3mim Plank hold

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26th October 2012

Friday Warm up 200m run 100 skips 2 rounds of 15 squats 15 push ups Skill –> Thrusters WOD Fran 21-15-9 reps for time Thrusters (45kg, 30kg) Pull ups After bash 50 toes to bar, each time you leave the bar do 2 burpees.

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23rd October 2012

Tuesday Dynamic warm up WOD 5 rounds for time 15 pull ups 10 box jumps (24″, 20″) 15 weighted sit ups (10kg, 5kg) After bash Hand stand work

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22nd October 2012

Monday Dynamic warm up Skill –> Back squat, front squat, jump air squat WOD #1 3 Rounds for time 200 meter run 21 Burpees WOD #2 3 rounds for time 10 Back squat (40kg, 30kg) 10 Jumping squats 10 Front squats (40kg, 30kg) 10 Jumping squats Rest 1 minute After bash Stretch

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19th October 2012

Friday Get Warmed up Skill –> DeadLift WOD#1 DeadLift 5-5-4-4-3-3-2-2 2min rest in between WOD #2 –> 25 burpee over the box jumps (20″, 16″) After Bash Chill time and write funny messages on the white board…whose been putting up fake scores?

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