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Rest Day Mobility:Hip Opening Skill:Hang Clean Catch up Day:What have you missed whilst watching the regionals? Post results to comments
Monday 210512
Posted on May 20, 2012 by mick. Filed under Crossfit Workouts
Bench press 3-3-3-3-3 reps. Substitute workout 20 Min AMRAP 5 Burpees 10 Hand release push ups 15 Squats Post results to comments Gym Closed back to normal operation Tuesday 22 May
Sunday 200512
Posted on May 19, 2012 by mick. Filed under Crossfit Workouts
Eight rounds for max reps of: Muscle-ups, 20 seconds Rest 10 seconds 60/40kg Clean and jerk, 20 seconds Rest 10 seconds Sub substitute workout Eight rounds for max reps of: Push-ups, 20 seconds Rest 10 seconds Squats, 20 seconds Rest 10 seconds Post reps to comments Gym Closed back to Normal Operations Tuesday 22nd May
Saturday 190512
Posted on May 18, 2012 by mick. Filed under Crossfit Workouts
Back Squat 2-2-2-2-2-2-2-2-2-2 reps Sub Workout Five Rounds Walking Lunges 100m 15 V Sits 20 Push Ups Post results to comments Gym Closed see you at Regionals (Back to normal Tuesday 22 May 12)
Friday 180512
Posted on May 17, 2012 by mick. Filed under Crossfit Workouts
Rest Day Mobility: Neck Shoulders Pillows Skill Practice your Air Squat. Catch up Day: What have you missed Gym Closed see you at Regionals (Back to normal Tuesday 22 May 12) Post results to comments
Thursday 170512
Posted on May 16, 2012 by mick. Filed under Crossfit Workouts
Complete as many rounds as possible in 12 minutes of: 15 foot Rope climb, 1 ascent 15 Push-ups Scaled Option Complete as many rounds as possible in 12 minutes of: 5 Pull Ups 10 Toes to Bar (V sits) 15 Push-ups Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up [...]
Wednesday 160512
Posted on May 15, 2012 by mick. Filed under Crossfit Workouts
For time: Run 400 meters 95 pound Thruster, 21 reps 21 Pull-ups Run 300 meters 95 pound Thruster, 15 reps 15 Pull-ups Run 200 meters 95 pound Thruster, 9 reps 9 Pull-ups Post results to comments
Tuesday 150512
Posted on May 14, 2012 by mick. Filed under Crossfit Workouts
Deadlift 1-1-1-1-1-1-1 reps Compare to! Post results to comments
Monday 140512
Posted on May 13, 2012 by mick. Filed under Crossfit Workouts
Rest Day Mobility:Upper body Maintenance Skill:What is you weakness Catch up day:What have you missed. Post results to comments
Sunday 130512
Posted on May 12, 2012 by mick. Filed under Crossfit Workouts
For time: Run 800 meters 10 rounds of the couplet: Handstand push-up, 10 reps One legged squat, 10 reps Run 800 meters Scaled option Run 800 meters 10 rounds of the couplet: Pike Handstand push-up, 10 reps One legged squat Supported, 10 reps Run 800 meters Post results to comments Open Gym 0830 – 1000hrs
