Tuesday 9/2/10
Karen catching the clean
Dead lifts
5, 5, 3, 2, 1, 1, 1
Skills practice
Muscle ups
L-holds (min of 2mins culminative total, Rings/bar/paralettes)
CrossFit Endurance
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
9x 1min On, 1 min Off
Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 2 min of max rep push ups.
Monday 8/2/10
Sarah showing off her double under war wounds.
Thruster 3×3
Max reps thrusters @ 70% of weight used for 3×3’s
5 rounds for time (3rounds for games crew)
10 x Weighted chins 20/15kg (BW / banded / jumping – choose hardest option for current skill level)
30 x Double unders (120 single skips)
Double under challenge!
http://www.vimeo.com/2969537We have a little challenge for you all…
Double unders… they are a sweet skill to crack and i know there are a few members wanting to to master them. Start practicing and posting, we want to know your attempts, triumphs, strategies, goals and skipping banter every Sunday for the next few weeks. If you complete one stage use it as a stepping stone to the next.
Stage 1 – To our not so skip happy Base jumpers – complete 5 unbroken double under reps.
Stage 2 – For our I’ve got a double under but just cant string them together Members – 25 unbroken reps
Stage 3 – To our members who are a little bouncier than most, who can knock out consecutive reps comfortably – 50 unbroken reps
The Ultimate skipping challenge bust out 100 unbroken reps!!!
Rules: There is no time limit and all reps must be completed consecutively (no single bounces in between), that’s it let’s get skipping!
Saturday 6/2/10
For time complete
1km Run
1km Row
50xKnees to elbows
1km run
1km row
50x pull ups
Friday 5/2/10
 Tara and Sarah hitting some solid clean and jerks. For Time |
| 21,18,15,12,9,6,3 |
| box jumps |
| push-ups |
| squats |
| butterfly sit-ups 100m run |
Wednesday 3/2/10 “Michael”
 Paul hitting full lockout in the clean and jerk WOD on Monday night. Bench Mark WOD |
| Michael |
| 3 Rounds for
800m run |
| 50 sit-ups |
| 50 back extensions |
| 1 min kb swings x2 maintain 1st round total or within 3 or penalities 5 burpees |
Tuesday’s 2/2/10
 Em and Steve on the final run leg strength |
| 1,1,1,1,1 |
| Weighted chin-ups |
| weighted Dips |
| Endurance WOD (from CFE) |
| C2 ,bike,swim, run |
| 4mins on 3mins off |
| 2mins on 30 sec off |
| 1min on 3mins off |
| 2mins on 30 sec off |
| 4mins Done |
Mondays 1/2/10
| Power cleans |
| 3,3,3, 1, 1, 1 |
| 3 clean & jerk at 75 % of 1 RM every minute on the mintue |
| beginners |
| 3 clean & jerk (working on form and speed) |
| 6 burpee |
| Continue until you cant complete reps within time limit (cap at 20mins) |
Saturday 30/1/10
Rich mid flight and Linds getting ready to take off, or dive... not too sure
“Randy”
For time complete
75 x Power snatch 35/25kg
Followed by some sweet sprints.
10 x 50m sprints on 30sec
rest 1min
10 x 20m sprints on 10sec.
