CrossFit FX » Crossfit Workouts http://crossfitfx.com Forging Elite Fitness Fri, 03 Feb 2012 13:01:30 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Saturday 040212 http://crossfitfx.com/2012/02/04/saturday-040212/ http://crossfitfx.com/2012/02/04/saturday-040212/#comments Fri, 03 Feb 2012 13:01:30 +0000 mick http://crossfitfx.com/?p=8504 Rest Day

Mobility: Posture and Operator Gun Shoulder

Skill:Toes to bar

Catch up Day:

Passive Testing

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]]> http://crossfitfx.com/2012/02/04/saturday-040212/feed/ 1 Friday 030212 http://crossfitfx.com/2012/02/03/friday-030212/ http://crossfitfx.com/2012/02/03/friday-030212/#comments Thu, 02 Feb 2012 13:01:18 +0000 mick http://crossfitfx.com/?p=8496 “Desforges”

Five rounds for time of:
102.5/80kg Deadlift, 12 reps
20 Pull-ups
60/40kg Clean and jerk, 12 reps
20 Knees to elbows

Scaled options
Option A
90/65kg Deadlift, 12 reps
20 Pull-ups
50/35kg Clean and jerk, 12 reps
20 Knees to elbows

Option B
80/55kg Deadlift, 12 reps
20 Pull-ups
40/25kg Clean and jerk, 12 reps
20 Knees raises

Option C
70/50kg Deadlift, 12 reps
20 Jumping Pull-ups
30/20kg Clean and jerk, 12 reps
20 V Sits

Keith Nelson 36:59
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]]> http://crossfitfx.com/2012/02/03/friday-030212/feed/ 11 Thursday 020212 http://crossfitfx.com/2012/02/02/thursday-020212/ http://crossfitfx.com/2012/02/02/thursday-020212/#comments Wed, 01 Feb 2012 13:01:03 +0000 mick http://crossfitfx.com/?p=8490 For time:
35/20kg Back squat, 50 reps
15 foot Rope climb, 5 ascents
35/20kg Back squat, 40 reps
15 foot Rope climb, 4 ascents
35/20kg Back squat, 30 reps
15 foot Rope climb, 3 ascents
35/20kg Back squat, 20 reps
15 foot Rope climb, 2 ascents
35/20kg Back squat, 10 reps
15 foot Rope climb, 1 ascent

Scaled option
Option A
5 Pull ups
5 Toes to Bar
For every rope climb

Option B
5 Jumping Pull ups
5 V Sits
For every rope climb

Keith Nelson 36:59.
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Register now for the next Fundamentals 7 Feb
CrossFit Open Registration

]]> http://crossfitfx.com/2012/02/02/thursday-020212/feed/ 11 Wednesday 010212 http://crossfitfx.com/2012/02/01/wednesday-010212/ http://crossfitfx.com/2012/02/01/wednesday-010212/#comments Tue, 31 Jan 2012 13:01:55 +0000 mick http://crossfitfx.com/?p=8485 8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

]]> http://crossfitfx.com/2012/02/01/wednesday-010212/feed/ 9 Tuesday 310112 http://crossfitfx.com/2012/01/31/tuesday-310112/ http://crossfitfx.com/2012/01/31/tuesday-310112/#comments Mon, 30 Jan 2012 13:01:52 +0000 mick http://crossfitfx.com/?p=8482 Rest Day

Mobility: Unglue those hips and legs

Skill:Snatch

Catch up Day:

]]> http://crossfitfx.com/2012/01/31/tuesday-310112/feed/ 0 Monday 300112 http://crossfitfx.com/2012/01/30/monday-300112/ http://crossfitfx.com/2012/01/30/monday-300112/#comments Sun, 29 Jan 2012 13:01:52 +0000 mick http://crossfitfx.com/?p=8473 Seven rounds for time of:
7 Front squat 75/50
7 Chest-to-bar pull-ups

Scaled options
Option A
7 Front squat 60/40
7 Chest-to-bar pull-ups

Option B
7 Front squat 50/30
7 Pull-ups

Option C
7 Front squat Scale as required
7 Jumping Pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48.
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]]> http://crossfitfx.com/2012/01/30/monday-300112/feed/ 17 Sunday 290112 http://crossfitfx.com/2012/01/29/sunday-290112/ http://crossfitfx.com/2012/01/29/sunday-290112/#comments Sat, 28 Jan 2012 13:01:06 +0000 mick http://crossfitfx.com/?p=8468 Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2reps

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Open Gym 0830 – 1000hrs

]]> http://crossfitfx.com/2012/01/29/sunday-290112/feed/ 9 Saturday 280112 http://crossfitfx.com/2012/01/28/saturday-280112/ http://crossfitfx.com/2012/01/28/saturday-280112/#comments Fri, 27 Jan 2012 13:01:03 +0000 mick http://crossfitfx.com/?p=8453 Seven rounds for time of:
7 Deadlift 102.5/80kg
7 L-pull-ups

Scaled options
Option A
7 Deadlift 90/65kg
7 L-pull-ups

Option B
7 Deadlift 80/55kg
7 Pull-ups
7 Toes to Bar

Option C
7 Deadlift (Scale load as required)
7 Jumping Pull ups
7 Knee raises

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Graham Holmberg 7:48
0900hrs Coogee Beach (goat track run)

]]> http://crossfitfx.com/2012/01/28/saturday-280112/feed/ 7 Friday 270112 http://crossfitfx.com/2012/01/27/friday-270112/ http://crossfitfx.com/2012/01/27/friday-270112/#comments Thu, 26 Jan 2012 13:01:34 +0000 mick http://crossfitfx.com/?p=8447 Rest Day

Mobility: Simple Recipes for Back Pain

Skill: Jerks

Catch up WOD: What have you missed recently?

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]]> http://crossfitfx.com/2012/01/27/friday-270112/feed/ 0 Thursday 260112 http://crossfitfx.com/2012/01/26/thursday-260112/ http://crossfitfx.com/2012/01/26/thursday-260112/#comments Wed, 25 Jan 2012 13:01:44 +0000 mick http://crossfitfx.com/?p=8437 Happy Australia Day

Jackie x3
Three rounds for time of:
1000 Row meters
50 Thruster, 20/15kg
30 Pull-ups

Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.

Open Gym 0830 – 1000hrs
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Compare to!

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