CrossFit Base

Tuesday’s 2/2/10

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)

Tuesday’s 19th Jan

Strength
Back Squat 5,5,3,3,1
Weight Pull-ups 3,3,3

Endurance
Choose One of the following sports and cover as much distance as possible
Swim 15min
Bike 40min
Run 40min
C2 15min
Stair running 15min (meeting at Barr st. Wanniassa 5.45pm tonight! In preparation for the Verti-Cool challenge on the 26/2/10 Call Kylie if you get lost 0405517778)

Record Distance

Wednesday 9/12/09

5 rounds for time
400m run
20 1 arm KB Swings Alternating after every 2
20 tricep push-ups
20 1 arm KB press (starting in the rack position , 10 each side.)

Monday 23/11/09

Skills Practice
Turkish Get-up
Strength
Deadlifts – 1,1,1,1,1
WOD
For Time
10-1Knee to elbow
1-10 Deadlift (70%) of best lift today

10 knees to elbows
1 deadlift
9 knees to elbows
2 deadlifts
8 knees to elbows
3 deadlifts….Continue sequence to 1 knees to elbows and 10 deadlifts

Turkish get up part 1
Turkish get up part 2
Turkish get up part 3
Turkish get up part 4 / Variations

Day [...]

Monday 16/11/09

Front squat
5, 5, 5
Split jerk
5, 5, 3, 3, 3
WOD
For Time
250 row/run
3 Deadhang Pull-ups
7 Burpee Box Jumps
12 KB Swings
500m Row/run
3 deadhang Pull-ups
7 Burpee box jumps
12 KB Swings
250m Row/run
Compare to monday 31/8/09

Monday 19/10/09

5 sets of the following:
3x Behind the neck push press + 3x Overhead squats
Rest as required between sets
Warm up to a solid starting weight, increment weight up each set
WOD
3 Rounds for time
10 x Pistol squats (5 each leg)
10 x Over head squats
200m Sprint
10 x Knees to elbows
CF Outdoors (got this WOD slightly wrong – with [...]

Tuesday 6/10/09

Back Squat
5, 5, 3, 3, 3, 1, 1, 1
Push Jerk
5, 5, 3, 3, 3, 1, 1, 1
CF Outdoors will be doing a slightly modified version of Fight Gone bad – Post times to yesterday’s comments.
Results for the Wounded Warrior Games –
Congratulations to Ian.G for an outstanding 12th place and to Nic.W in his first comp [...]

Tuesday 22/9/09

Dead Lift
3, 3, 3, 1, 1, 1
Thruster
3, 3, 3
3 x 500m Row rest as needed between efforts.
(These are ALL OUT efforts)
CrossFit outdoors
Run 1km (500m)
KB Thrusters
Push ups
Static Lunges – each leg (total)
Sit ups
Run 1km (500m)
Compare to 17/8/09

Monday WOD

Strength
Clean and Jerk
1,1,1,1,1,1,1,1
AMRAP 10mins
9 Thruster 30/40
9 Burpees