CrossFit FX » Crossfit Workouts http://crossfitfx.com Forging Elite Fitness Mon, 21 May 2012 19:38:24 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Tuesday 220512 http://crossfitfx.com/2012/05/21/tuesday-220512/ http://crossfitfx.com/2012/05/21/tuesday-220512/#comments Sun, 20 May 2012 14:01:57 +0000 mick http://crossfitfx.com/?p=9693 Rest Day

Mobility:Hip Opening

Skill:Hang Clean

Catch up Day:What have you missed whilst watching the regionals?

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]]> http://crossfitfx.com/2012/05/21/tuesday-220512/feed/ 0 Monday 210512 http://crossfitfx.com/2012/05/20/monday-210512/ http://crossfitfx.com/2012/05/20/monday-210512/#comments Sat, 19 May 2012 14:01:22 +0000 mick http://crossfitfx.com/?p=9688 Bench press
3-3-3-3-3 reps.

Substitute workout
20 Min AMRAP
5 Burpees
10 Hand release push ups
15 Squats

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Gym Closed back to normal operation Tuesday 22 May

]]> http://crossfitfx.com/2012/05/20/monday-210512/feed/ 1 Sunday 200512 http://crossfitfx.com/2012/05/19/sunday-200512/ http://crossfitfx.com/2012/05/19/sunday-200512/#comments Fri, 18 May 2012 14:01:36 +0000 mick http://crossfitfx.com/?p=9681 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

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Gym Closed back to Normal Operations Tuesday 22nd May

]]> http://crossfitfx.com/2012/05/19/sunday-200512/feed/ 3 Saturday 190512 http://crossfitfx.com/2012/05/18/saturday-190512/ http://crossfitfx.com/2012/05/18/saturday-190512/#comments Thu, 17 May 2012 14:01:15 +0000 mick http://crossfitfx.com/?p=9673 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

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Gym Closed see you at Regionals (Back to normal Tuesday 22 May 12)

]]> http://crossfitfx.com/2012/05/18/saturday-190512/feed/ 4 Friday 180512 http://crossfitfx.com/2012/05/17/friday-180512/ http://crossfitfx.com/2012/05/17/friday-180512/#comments Wed, 16 May 2012 14:01:35 +0000 mick http://crossfitfx.com/?p=9665 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)

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]]> http://crossfitfx.com/2012/05/17/friday-180512/feed/ 0 Thursday 170512 http://crossfitfx.com/2012/05/16/thursday-170512/ http://crossfitfx.com/2012/05/16/thursday-170512/#comments Tue, 15 May 2012 14:01:03 +0000 mick http://crossfitfx.com/?p=9663 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
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Gym Closed see you at Regionals (Back to normal Tuesday 22 May 12)

http://www.youtube.com/watch?v=dUlTTbddCTk&feature=relmfu

]]> http://crossfitfx.com/2012/05/16/thursday-170512/feed/ 5 Wednesday 160512 http://crossfitfx.com/2012/05/15/wednesday-3/ http://crossfitfx.com/2012/05/15/wednesday-3/#comments Mon, 14 May 2012 14:01:40 +0000 mick http://crossfitfx.com/?p=9658 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

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]]> http://crossfitfx.com/2012/05/15/wednesday-3/feed/ 14 Tuesday 150512 http://crossfitfx.com/2012/05/14/tuesday-150512/ http://crossfitfx.com/2012/05/14/tuesday-150512/#comments Sun, 13 May 2012 14:01:49 +0000 mick http://crossfitfx.com/?p=9653 Deadlift
1-1-1-1-1-1-1 reps

Compare to!
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]]> http://crossfitfx.com/2012/05/14/tuesday-150512/feed/ 15 Monday 140512 http://crossfitfx.com/2012/05/13/monday-140512/ http://crossfitfx.com/2012/05/13/monday-140512/#comments Sat, 12 May 2012 14:01:19 +0000 mick http://crossfitfx.com/?p=9651 Rest Day

Mobility:Upper body Maintenance

Skill:What is you weakness

Catch up day:What have you missed.

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]]> http://crossfitfx.com/2012/05/13/monday-140512/feed/ 4 Sunday 130512 http://crossfitfx.com/2012/05/12/sunday-130512/ http://crossfitfx.com/2012/05/12/sunday-130512/#comments Fri, 11 May 2012 14:01:33 +0000 mick http://crossfitfx.com/?p=9646 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

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Open Gym 0830 – 1000hrs

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