Hi there, thank you, thank you, thank you for the wonderful workout prize, really was great to meet the Commando and participate in his training session. We will certainly continue to do these exercises, in a couple of days, when I can walk again!!
Thanks again,
Karen & Rhian Evans
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Rest Day
At CFX
“Murph”
For Time:
Run 1600m
100 Pull ups
200 Push ups
300 Squats
Run 1600m
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Shaun somewhere in the world
Friday 301009
Posted on October 30, 2009 by admin. Filed under Crossfit Workouts
For time of:
100 Double under
Then complete 3 rounds of:
10 Burpee
10 Thrusters 60kg
Then to finish
100 Double under
Post time to comments.
Remember next Saturday CrossFit Newcastle are hosting a games day, if you want to compete register now! Or just show up and support the CrossFit community. See you all there…..
Thursday 291009
Posted on October 29, 2009 by admin. Filed under Crossfit Workouts
For time of:
30 OHS 40kg
Run 400m
15 KB swing 32kg
Run 800m
15 KB swing 32kg
Run 400m
30 OHS 40kg
Post time to comments.
Ogi Holidaying in Bulgaria
Wednesday 281009
Posted on October 28, 2009 by admin. Filed under Crossfit Workouts
4 Rounds of:
In this workout you move from each of four stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating. The stations are:
1. Pull ups
2. Push ups
3. KTE
4. Squats
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to [...]
Tuesday 271009
Posted on October 27, 2009 by admin. Filed under Crossfit Workouts
Rest Day
At CFX
Complete 5 rounds, 1 round constitutes 3 cycles of the following. Rest 2 minutes, increase load each round.
5 Dead lift
5 High hang power cleans
5 Front squat
5 Push Jerk
Post loads and total time to comments.
Monday 261009
Posted on October 26, 2009 by admin. Filed under Crossfit Workouts
10, 9, 8, , , , , 3, 2, 1 for time of:
Ring dips
Power snatch 40kg
Run 200m
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Photo Louie
Sunday 251009
Posted on October 25, 2009 by admin. Filed under Crossfit Workouts
“Nate”
As many rounds as possible in 20 minutes of:
2 Muslce ups
4 HSPU
8 KB Swing 32kg
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Photo Ogi
Saturday 241009
Posted on October 24, 2009 by admin. Filed under Crossfit Workouts
Five rounds for time:
Run 200m
3 HSPU
6 KTE
18 Squats
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Photo George K
Friday 231009
Posted on October 23, 2009 by admin. Filed under Crossfit Workouts
Rest day
At CFX
Conduct either Fran or Heavy Fran.
“Fran”
21 – 15 – 9
Thrusters 45kg
Pull ups
Or
“Heavy Fran”
15 – 12 – 9
Thrusters 60kg
Weighted pull ups 20kg
Post results to comments.
Thursday 221009
Posted on October 22, 2009 by admin. Filed under Crossfit Workouts
“Mr Joshua”
Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
15 Dead lift, 115kg
Post results to comments.
Photo: Jason H
