Monday 15/3/10
Em's sweet KB front squat
WOD 4 Florida sectional WODs
Gymnastics skills/Warm up
L-Pull ups / L holds and Pull ups
Skin the cats
WOD
For time:
1500m Row
400m Sandbag Run (27/15kg)
2000m Trail Run
Score = Total time
Saturday 13/3/10
CrossFit Chic (by vanessa)
WOD Club lime
Buy in 50 double Unders/200 single skips
21,18,15,12,9,6,3
Thruster
Push-ups
Box Jumps
Cash Out 100 Walking Lunges
Group WOD – Kambah
Buy in 50 Double unders
then 3 rounds for time
21x Push ups
15x Thrusters
9 x Hang power snatch
3 x Muscle up / MU transition
200m Run
Cash out
50 double unders
Friday 12/3/10
Bill smashing out Fight gone bad on monday
For Time
20 Burpee
20 1 arm KB press(10 each side)
30 SDHP
30 KB O’Head Walking lunges(each leg)
20 KB Snatch (10 each side)
20 Butterfly sit-ups
Every Minute on the minute complete 10 KB Swings
Rest day 11/3/10
Ian, sarah, Sean and Em waiting for their partners to return.
This Saturday we will be covering:
Snatch
Muscle ups
Wednesday 10/3/10
Steve smashing out the thrusters in our sandbag team WOD last week
Strength
Front squats
5,5,3,3,1,1
WOD
9 knees to Elbow
6 front squat KB
3 Burpees
AMRAP 20mins
Tuesday 9/3/10
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Canberra Day “Fight Gone Bad”
Paul T hitting full ROM in Monday's WOD
Fight gone bad
1min each station- 3 rounds – 1min rest between rounds
Wall ball 10/6
Sumo DL High pull 35/25
Box jumps
Push press 35/25
Row (cals)
Compare to 5/10/09
Sunday Rest day 7/3/10
Ian and Kylie after Sectionals in Newcastle
Canberra day long weekend Monday class time change
10am group WOD at Kylie’s place (Kambah)
All welcome!
Please note there are no other classes running.
Double under challenge – Keep practicing!
1- String 5 reps together
2 – 25 reps
3 – 50 reps
4 – 100 reps
Saturday 5/3/10
The Regional games - 8/9 may... Get there!!!
Technique
Jerk (push/split)
Clean
WOD AMRAP in 15min
2 x Clean (Full squat) and jerk, 2 x Front squat 3/4 BW
6 x HSPU
25 x Double unders
Finish with
3 x 50m sprints on the minute
3 x 100m sprints on 2min
Please note time changes for the Bublic holiday Monday – 10am at kylie’s place
No other classes will run on monday
BLL City lunch group will be re-scheduled to Friday (or come along at 10am on monday).
