CrossFit FX

Friday 190310

admin — Thu, 18 Mar 2010 13:01:51 +0000

As many rounds as possible in 20 minutes of:

5 HSPU
10 KTE
15 Box jumps

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Thursday 180310

admin — Wed, 17 Mar 2010 13:01:37 +0000

Rest Day

At CFX

“Helen”
Three Rounds
Run 400m
21 KB Swings 24kg
12 Pull Ups

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Wednesday 170310

admin — Tue, 16 Mar 2010 13:01:52 +0000

21 – 15 – 9 For time:
Pull ups
OHS 50kg (30kg)
50 Double unders

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Check it out, Commando Steve SHM

Tuesday 160310

admin — Mon, 15 Mar 2010 13:01:15 +0000

For time:
5 Muscle ups
15 Back squats 45kg (30kg)
10 Muscle ups
10 Back squats 45kg (30kg)
15 Muscle ups
5 Back squat 45kg (30kg)
10 Muscle ups
10 Back squat 45kg (30kg)
5 Muscle ups
15 Back squat 45kg (30kg)

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Monday 150310

admin — Sun, 14 Mar 2010 13:01:36 +0000

Every 2 minutes on the minute for 20 minutes:
Run 100m Backwards
Run 100m Forwards
If you fall behind complete 10 Mountain Jumpers, then recommence on the Interval.

There will be no 1700 class today.

Commando Steve’s new book on sale now.

Sunday 140310

admin — Sat, 13 Mar 2010 13:01:48 +0000

Rest Day

There will be no 1700 class tomorrow.

Saturday 130310

admin — Fri, 12 Mar 2010 13:01:13 +0000

“Fight Gone Bad”

3 Rounds of the following:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 9kg ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 35kg (Reps)
3. Box Jump: 51cm box (Reps)
4. Push-press: 35kg (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 120310

admin — Thu, 11 Mar 2010 13:01:27 +0000

As many rounds in 20 minutes of:
20 Double unders
2 Muscle ups
10 Push ups

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Lunch Session Today, Cancelled.

Thursday 110310

admin — Wed, 10 Mar 2010 13:01:48 +0000

You have 3 attempts at your best 3rm for the following:
Back Squat 3, 3, 3.
Strict Press 3, 3, 3.
Deadlift 3, 3, 3.
Rest as required between sets.

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Tonight’s skill class: Snatch

Wednesday 100310

admin — Tue, 09 Mar 2010 13:01:07 +0000

Rest Day

At CFX

“Modified Linda”
10, 9, 8, , , , , 3, 2, 1 for time of:
Deadlift, 1 1/2 body weight
Ring Dips, body weight
Clean, 3/4 body weight

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Tomorrow evening’s skill class: Snatch