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Rest Day Mobility: Unglue those hips and legs Skill:Snatch Catch up Day:
Monday 300112
Posted on January 30, 2012 by mick. Filed under Crossfit Workouts
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. Post results to comments
Sunday 290112
Posted on January 29, 2012 by mick. Filed under Crossfit Workouts
Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2reps Post results to comments Open Gym 0830 – 1000hrs
Saturday 280112
Posted on January 28, 2012 by mick. Filed under Crossfit Workouts
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 Post results to comments Graham Holmberg 7:48 0900hrs Coogee Beach [...]
Friday 270112
Posted on January 27, 2012 by mick. Filed under Crossfit Workouts
Rest Day Mobility: Simple Recipes for Back Pain Skill: Jerks Catch up WOD: What have you missed recently? Post results to comments
Thursday 260112
Posted on January 26, 2012 by mick. Filed under Crossfit Workouts
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 Post results to comments Compare to!
Wednesday 250112
Posted on January 25, 2012 by mick. Filed under Crossfit Workouts
“Elizabeth” 21-15-9 reps of: Clean 60/40kg Ring dips Scaled options Option A Clean 50/35kg Ring dips Option B Clean 40/30kg Ring dips Option C Clean (Scale as required) Ring dips Post results to comments Compare to! Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).
Tuesday 240112
Posted on January 24, 2012 by mick. Filed under Crossfit Workouts
Split snatch 1-1-1-1-1-1-1 reps Josh Everett 245lbs, Cody Burgener 245lbs. Get started now next Fundamental Program Post results to comments
Monday 230112
Posted on January 23, 2012 by mick. Filed under Crossfit Workouts
Rest Day Mobility:Recovering Your Overhead Shoulders Skill:Handstand Push Up Catch up Day: Have you missed a workout in the cycle? Post results to comments.
Sunday 220112
Posted on January 22, 2012 by mick. Filed under Crossfit Workouts
Five rounds for time of: 12 Wallball shots, 10/6kg 12 Toes-to-bar Scaled options Option A 9 Wall ball 9 Toes to bar Option B 12 Wall Ball (Scale load as required) 12 V Sits Option C 12 Wall Ball (Scale Load as required) 12 Knee raises Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post [...]
