Listening to you speak last night reinforced to me that your philosophy to overall fitness is much more where I need to be.
3 rounds for time of:
Run 600m
12 Deadlift (body weight)
21 Box jumps 50cm
Post time to comments.
Thursday 040310
Posted on March 4, 2010 by admin.
For time:
45kg (30kg) Thruster, 15 reps
30 Pull-ups
15 Burpees
45kg (30kg) Thruster, 12 reps
20 Pull-ups
12 Burpees
45kg (30kg) Thruster, 9 reps
15 Pull-ups
9 Burpees
45kg (30kg) Thruster, 6 reps
10 Pull-ups
6 Burpees
45kg (30kg) Thruster, 3 reps
5 Pull-ups
3 Burpees
Post time to comments.
Tonight’s workshop: Kipping Pull up, Muscle up.
Wednesday 030310
Posted on March 3, 2010 by admin.
Run
20 x 100m sprints.
Rest is the time it takes you to jog back to the start.
Post total time and times for each 100m sprint to comments.
Lunch session cancelled today.
Tuesday 020310
Posted on March 2, 2010 by admin.
Rest Day
At CFX
“Diane”
21-15-9 for time:
Deadlift 100kg
HSPU
Post time to comments.
Monday 010310
Posted on March 1, 2010 by admin.
Four rounds for time:
21 Pull ups
15 Push jerk 60kg (40kg)
50 Double unders
Post time to comments.
Sunday 280210
Posted on February 28, 2010 by admin.
Three rounds for time:
9 Power snatch 50kg (30kg)
9 Front squats
Run 200m
Post time to comments.
Saturday 270210
Posted on February 27, 2010 by admin.
10 rounds for time:
10 dead lift 100kg (80kg)
10 Ring push ups
Post time to comments.
Friday 260210
Posted on February 26, 2010 by admin.
Rest Day
At CFX
“Nancy”
Five rounds for time:
Run 400m
15 Over Head Squat 45kg (30kg)
Post time to comments.
Thursday 250210
Posted on February 25, 2010 by admin.
As many rounds in 15 minutes of:
20 Double unders
5 Burpees
3 Snatch 50kg (40kg)
Post rounds to comments.
Tonight’s workshop Kipping pull ups at 1900hrs
Wednesday 240210
Posted on February 24, 2010 by admin.
“Nate”
As many rounds as possible in 20 minutes:
2 Muscle ups
4 HSPU
8 KB Swings 32kg
Post rounds to comments.
Thursday Night Workshop (Kipping Pull Up) 1900hrs
