Friday 24/12/10

'Murph'
For Time:
1.6km run
100 pullups
200 pushups
300 squats
1.6km run
(Partion as needed)

Thursday 23/12/10

Strength
Back Squat
3-3-3-3-3 (75% 1RM)
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups.

If you dont receive an email with Holiday WOD's send me a reminder :)

Wednesday 22/12/10

5 rounds for time of:
200 m Run
2 min Rest

Tabata This!
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise as Round Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71

Tuesday 21/12/10

For Loads
Snatch
1-1-1-1-1-1-1

Monday 20/12/10

For loads
Superset strict pullups and ring dips
5 x 5 with 2 min rest
20 min AMRAP of 'Whitten'
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

WOD Demo with Mikko Salo and Graham Holmberg video

Saturday & Sunday 18 & 19/12/10

Closed due to CrossFit Gymnastic Cert in Newcastle

Friday 17/12/10

Partner WOD
2 rounds for time of:
20 Push Presses
10 Pull-ups
200 m Run
(Only 1 partner working at any 1 time)
Partner WOD
3 rounds for time of:
10 Hang Power Cleans
200 m Med Ball Run
(Only 1 partner working at any 1 time)

Thursday 16/12/10

'Filthy Fifty'
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.

Wednesday 15/12/10

5 Rounds for time
10 Deadlift (100/75kg)
400m run

Tuesday 14/12/10

7 Rounds for time
7 Power Clean (40/30kg)
7 Box Jumps (30/24inch)

Monday 13/12/10

For time:
10 Thrusters
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Friday 10/12/10

Running
5 x 200m
(2min rest between rounds)
Partner WOD
'Cindy'
AMRAP in 20mins
5 pullups
10 pushups
15 squats
(Alternate exercises with partner)

Thursday 9/12/10

Strength Deadlift 2-2-2-2-2-2-2-2-2-2 (Appprox 85% 1RM) Met-Con 3 Rounds for time 5 Burpees 10 Ring Dips 15 Dumbell Pushpress 20 Double Unders

Wednesday 8/12/10

AMRAP in 20mins
200m run
9 Overhead Squats (50/30kg)
6 Toes to Bar

Thanks CrossFit FX for the WOD

Tuesday 7/12/10

'Helen'
3 Rounds for time:
400m run
21 kb swings (24/16kg)
12 pullups

Hand Care
It has come to my attention that some people are unfortunately getting some rips while working on kipping pullups. This is a natural progression as when you first start working on kipping pullups you will be pulling extra hard on the bar. As you strength increases and skill level increases this will be reduced and there will be alot less chance of getting any rips. You may have seen some of people with tape on there hands, and this is solely for that reason. The tape acts as a another layer of skin and is great for protecting the hand and palm during pullups.

Check out this link to CrossFit Virtuosity with some great info on how to tape your hand and general hand care!
Any problems just ask me as ive been through it all as you can see by the attached pic :)

Monday 6/12/10

CrossFit Total
Max effort Back Squat
Max effort Shoulder Press
Max effort Deadlift

Warror Dash

On Saturday the 12th of February, 2011 at Peats Ridge on the Central Coast, the inaugural Warrior Dash will be held over a 5km course on the nations most demanding and unique terrain. The Warrior Dash is the ultimate event for thrill-seeking athletes. Participants will conquer extreme obstacles and celebrate their feat with music, beer, warrior helmets and muddy shorts.



There is a special discount for Crossfit members - use the promo code WDcrossfit2011 when registering.

Click here to register
Hopefully we can get a big crew together as it should be a great day that is a little different 

Saturday 4/12/10

3 Rounds for Time
500m row
20 KB Swings
400m run
20 Abmat Situps

Friday 3/12/10

Partner WOD
4 rounds for time of:
200 m Run
20 Sumo Deadlift High-pulls
10 Toes-to-Bars
20 Double Unders
20 Goblet Squats
10 Pull-ups
Scale weight as needed
1st and last round are done together
2nd and 3rd rounds exercises are alternated

Thursday 2/12/10

Holy Trinity
For Time:
12 Power Snatches
12 Overhead Squats
12 Thrusters
9 Power Snatches
9 Overhead Squats
9 Thrusters
6 Power Snatches
6 Overhead Squats
6 Thrusters

Wednesday 1/12/10

10,9,8,7,6,5,4,3,2,1 reps of:
Chest to Bar Pullups
Ring Pushups

Tuesday 30-11-10

21-15-9 reps of:
Thrusters 40kg/30kg
Burpees (Bar touch 1ft above reach)

Monday 29/11/10

5 Rounds of the following exercises
(complete 1min of each exercise counting your reps)
Deadlift (70/50kg)
Box Jump (20inch)
Kettlebell Swing (24/16kg)
Double Unders
Rest

Christmas Party

So it’s the end of the year and time has come once again to eat, drink and be merry! IWCF would like to get every one together to celebrate this festive time of year.

Minority of the votes came back as Saturday 11th December as the preferred date to hold this celebration, preferred scene: mid afternoon dinner, relaxed, chilled, easy going beer garden/ meal and drinks.

Location:

The Beresford Surry Hills http://www.theberesford.com.au/

Meeting Time: 3.30pm

Partner’s welcome.

Please RSVP yes or no, ASAP so I could book tables.

Saturday 27/11/10

Five rounds for time of:
135 pound Deadlift, 15 reps,
135 pound Hang power clean, 12 reps,
135 pound Front Squat, 9 reps,
135 pound Push Jerk, 6 reps.

Friday 26/11/10

Partner Workout, done in pairs. 25reps altogether rotate however you feel neccessary.
For Time:
25 Power Cleans 30 kg
25 Burpees
25 Thrusters 30 kg
25 Pull-ups
25 Box Jump (20 in.)s
25 Kettlebell Swings 16 kg

Thursday 25/11/10

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

(20min cut-off)

Wednesday 24/11/10

For max weight
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Tuesday 23/11/10

For Time:
500 m Run
20 Dumbbell Snatches 20/15 kg (Alternating arms 10 each arm)
20 Dumbbell Squat Cleans 20/15 kg
50 Sit-up (abmat)s
20 Dumbbell Squat Cleans 20/15 kg
20 Dumbbell Snatches 20/15 kg
500 m Run

Diet another Four Letter Word!

Diet with a capital D is a bad word and should not be uttered at all. Diet lowercase d is ok...so If you say I am on DIET...I am going to scowl at you and shake my head...if you say my diet consists of these foods I am going to smile and applaud in my head. Are you able to tell the difference between the two words? It is important that you do or you will never truly reach your fitness or nutrition goals.

So let's look at the word Diet as in I am on a Diet! That has all sorts of negative thoughts and meanings associated with it. You are restricted to what you can and can't eat, you are doing it for a short period of time to fix a problem, the bottom line is that it is not at all sustainable. So why would you want to be on a Diet? If a diet ends and you are going to go back to your old habits and gain the weight back, or become inflamed again or whatever the results are after you quit the diet, why do it? Diet's also lead people into feeling guilty if you slip up and have a cookie or a beer. You end up feeling guilty for a day or two and then you starve yourself or end up sneaking food. So DIET SHOULD BECOME A 4 LETTER WORD IN YOUR HOUSE THAT IS NOT ALLOWED!

Now let's talk about the other diet and what your daily diet consists of. This is a much better relationship with the word diet because you are using it as this is the way I eat. Your diet may consist of anything from whole grains, veggies, ice cream and beer but it is what you can sustain, maintain and eat on a regular basis. You have a good relationship with this word, because it doesn't cause you added stress...you aren't "cheating" if you eat something like icecream. Can you tell the difference? What is your relationship with the way you are eating today?

My diet consists of meat, veggies, nuts and seeds, some fruit, little starch, no sugar. After two years of eating this way it is no longer a DIET. I have a good relationship with my food and if I decide that on Thursday night or at a football game or heck just for the fun of it I am going to eat 2 Dairy Queen Blizzards and drink 10 beers, I don't feel guilty....yes I feel sick and will probably break out like a 12 year old, but I no longer feel guilty for eating things that are not part of my daily diet. Feelings of guilt and words like cheating are very negative and make the whole experience terrible. I am ok if I eat crap one meal or one day or one weekend becuase I know that most of the time I am eating well and fueling my body properly. That gives me the ability to have a better relationship with my daily diet.

As for those of you taking part officially or unofficially in the Healthy Eating Challenge, I know many of you are thinking of it as a F@#$ing Diet...but try to change that mindset into something positive. Figure out how to live with eating well on a regular basis and not feeling restricted. During the challenge we are asking you to be very strict...but that is so your body has a chance to recover from all that inflamation and you are able to know how different things affect your body. When this challenge is over, I am hoping that you will be able to make better decisions and will start to change your daily diet to one that is better suited to you and that if you want to go out and have a good time you don't feel guilty and are still achieving your goals.

SO REMEMBER DIET IS A 4 LETTER WORD....DON'T USE IT!

by Toby Watson
CrossFit On The Move
www.crossfitonthemove.com

Monday 22/11/10

'Cindy'
AMRAP in 20mins
5 pullups
10 pushups
15 squats

Saturday 20/11/10

Closed due to CrossFit Olympic Weightlifting Cert
Check out the video to see Coach Burgenor in action!!!

Friday 19/11/10

Partner WOD
Complete 3 Rounds for Time
200m wall ball carry
60m walking lunge
30 box jumps
30 wall balls
30 push press

Thursday 18/11/10

'Nancy'
5 Rounds for Time
400m Run
15 Overhead Squats (42.5/30kg)

Staying Injury Free at Inner West CrossFit
CrossFit IS safe IF you do it sensibly and in a correct manner. It is NOT safe when you push your bodies past it's capabilities and start using incorrect form. I wanted to clarify some thing’s with you today that I hope will inspire you to the importance of technique/form/scaling and ROM (Range Of Motion). Starting with THE WARM UP.

Warm Up:
This Is ESSENTIAL to every class. It is not to fill in some of the hour or chat about the weekend before we get into the WOD, It needs to be done and done properly. I design the warm up to coincide with the days WOD, however if you are feeling particularly tight in any areas, or need to pay a little more attention to a specific part, please speak up in the warm up or alternatively after the group warm up please feel free to warm up by yourself whilst listening to my instructions of the days WOD. Every athlete in the world has to warm up before a work out, this is the starting point of most injures.

WOD:
As most of you know by now this means Work Out of the Day. When it comes to the WOD, the work out I post on the whiteboard each day is RX'D this means the weights/time/reps according to the CrossFit main page. This is NOT what you have to do, nor do I want you doing. I CAN/WILL get you to the RX'D point, but please give me 6/12/18 months. This goes for pull-ups/ weights/ double under's any thing really. You can not be expected to do it straight away and I do not expect this from you. So please leave your ego at the door. I would much prefer to get you to the RX'D point in 18 months time rather than you staring at the bar through a WOD because you simply can only get 1 rep out at a time, or even worse you are out of action for 2 months due to injury. In short a work out is not a work out if you spend half of it staring at the object you have chosen to lift/push/pull etc... Therefore we continue on to my next topic:

Technique/Form:
Two very different things. Technique is the way in which you complete a movement. Form is whether or not you are using the technique correctly. It is the 10 minutes I go though with the wooden dowel teaching different techniques, There are many different techniques of doing the same exercise, it is using bad form that makes these techniques dangerous and potentially could stop your CrossFit experience. Bad form is due to many many things, you are new to the movement, lack of practice, too heavy weight etc... I teach the technique YOU practice your form. I am there to tell you how to correct your form, I am there to tell you when you are using bad form and stop you from potentially injuring yourself. What I need from you guys is practice, practice, practice no one is great in every thing. If you need to correct your squatting form, your press form anything I need you to practice, at the gym, at home, at work, however always with a wooden dowel guys, you should never practice form with weight! If you have a question on form please ask me do not be afraid to bring it up in class, other people probably want to know the answer too :)


Scaling:
As I have mentioned before I do not want you to do a WOD with a weight that is too heavy, or a movement you can not do or have just got (Gemma with her kipping for example :P) There is no point doing a work out if you spend half the time looking at the bar! This is for 1) Productivity of the work out 2) Safety!!!! If you are lifting a too heavy weight or doing a movement wrong it will show in a WOD, as soon as you are put against a stop watch or in a race type situation to some extent you may lose your form, in a WOD this shows massively. As I have mentioned please give me 6/12/18 months, however long you need to work on getting you to your desired weight, I do not want to lose any of you to injury, though incorrect form :)
Now if I see incorrect form in a WOD I WILL stop you mid work out to either discuss form and even drop your weight, if I do this, it is not to be mean or to embarrass you, it is simply for your best interest. I do not want to stop any one mid WOD, so I would much prefer you chose your weight/reps/movement sensibly before we begin and I promise you, after a year with me you will see a massive improvement/ weight increase or else I am not doing my job properly! :)
If before the WOD you want to discuss what you would like to do, and what I think you should do, please come to me. I can scale for you:

i.e Gemma has just got her kipping pull-ups however not to full capability just yet, so in a WOD that requires 5 rounds of 10 Pull ups I may get her to alternate 1st round kipping, 2nd jumping pull ups, 3rd kipping, 4th jumping etc.... but this needs to established before a WOD starts, I really do not want to or have to scale during a work out. So think about it before you start!

On the other hand however: I feel strongly that if you are doing most WOD’s unbroken i.e you find you are not having to break throughout the reps, I feel you have cheated yourself out of using a heavier weight and have not fully pushed yourself in that work out.


ROM:
Range Of Motion: NOT NEGOTIABLE! This simply means I want to see full range of motion: fully opening your hips in a squat/box jump, extending your arms in a push press/ squat press etc.... Using full ROM is using good form. Performing movements without using full ROM is using bad form and is therefore unsafe as we have already discussed. During the workout if you are only going to partial ROM then I will count no rep, no rep, no rep and you will have to continue that until you achieve full ROM. Its hard, but if you do not achieve full ROM you are cheating yourself out of a fully beneficial work out. Some of you, may want to compete in CrossFit competitions and in fact all of you are more than capable of competing and creating a great hardworking team for Inner West CrossFit!!! Whether that is something you want to get into or not (ask Katrina how much fun it is, you literally buzz from the adrenaline and achieve new standards that you didn’t think were possible) I still want full ROM in your work outs :) :) :)

and finally.........

The Cool Down:
Again essential after a work out, you are athletes now, you need to cool down and stretch as to not provoke injury and cramp up! I realise some mornings we may run out of time, but if you have finished your work out early move to the EVA Grey flooring area and start stretching down yourself , if you have to leave please make sure you stretch down at home, on the train where ever! :)

Well I know that’s a lot to take in, its just some thing I am extremely passionate about, CrossFit is my life and I would hate to lose any of you due to injury that could have been prevented. The reason why so many of you come and continue to come back is to improve your fitness and CrossFit it the best fitness program on earth at doing so!

Hope this has helped, and please to ask me any questions you need answering to make you the best you can be :)

See you at the next Work Out.

Dave and Gemma

Wednesday 18/11/10

8 min AMRAP
4 Hanstand pushups
8 Kettlebell swings (32/24kg)
12 GHD Situps

#No classes this Saturday as i will be attending CrossFit Olympic Weightlifting Certification #

Tuesday 16/11/10

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Monday 15/11/10

3 Rounds for time
30 Kettlebell swings (24/16kg)
25 wall balls (9/6kg)
20 pullups

Saturday 13/11/10

'Nasty Girls'
For Time
3 Rounds of:
50 squats
7 muscle ups
10 hang power cleans

Friday 12/11/10

Team Wod
In pairs complete the following>50 Wall Balls (6kg)
100 Sumo Deadlift High Pull (30kg)
100 Push Press (30kg)
100 Wall Ball Sit ups(6kg)
400m run each
(5 burpee penalty for any time the wall ball hits the ground during wall balls or situps)

Thursday 11/11/10

5 Rounds for Time
400m run
20 Overhead walking lunges (20/15kg weight plate, 10 steps each leg)
20 Kb swings (24/16kg)

Wednesday 10/11/10

'Elizabeth'
21-15-9 reps of
Cleans(60/40kg)
Ring Dips

Tuesday 9/11/10

As many rounds as possible in 12 minutes of:
10 Dumbbell Thrusters 15 kg
5 Pull-ups
3 Box Jump (30 in.)s

Monday 8/11/10

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Saturday 6/11/10

For Time:
21 Burpees
21 Overhead Squats
400 m Run
15 Burpees
15 Overhead Squats
400 m Run
9 Burpees
9 Overhead Squats
400 m Run

Friday 5/11/10

Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals on beyond the whiteboard.

# Remember there is now a 5:30pm class Monday to Friday as well as the 6:30pm class #

Thursday 4/11/10

3 rounds for time of:
200 m Run
50 Double Unders
25 Thrusters 95/65 lbs

Wednesday 3/11/10

Filthy Fifty -
For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.

# Group sessions are now run Monday to Friday at 6am, 5:30pm and 6:30pm #
# Saturdays at 7am or Open session at 11am #

Tuesday 2/11/10

5 Rounds for Time
10 Push Ups (Hand release)
10 Ring rows

Monday 1/11/10

AMRAP in 12mins
10 Powercleans(30/60kg)
10 Box Jumps
10 KB Swings (16/24kg)

Saturday 30/10/10

Closed due to "Made of Steel" Games in Newcastle.

Friday 29/10/10

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Fran
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Wednesday 27/10/10

Ten for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Tuesday 26/10/10

For Time:
21-15-9 reps of:
Deadlift (100/70kg)
Overhead Squats (60/40kg)

Running for total time:
5 x 200m (2mins rest between rounds)

Monday 25/10/10

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Saturday 23/10/10

For Time:50 Air Squats
50 Sit-up (abmat)s
200 m Run
40 Air Squats
40 Sit-up (abmat)s
200 m Run
30 Air Squats
30 Sit-up (abmat)s
200 m Run
20 Air Squats
20 Sit-up (abmat)s
200 m Run
10 Air Squats
10 Sit-up (abmat)s
200 m Run

Friday 22/10/10

'Grace'
For Time:
30 Clean and Jerk (60/40 kg)

Thursday 21/10/10

"Bulger"
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Wednesday 20/10/10

5 Rounds for reps (1min each station)
Double Unders
Box Jumps (24inch)
Burpess
Rest

REMINDER - Next week there will be a 5:30pm session from Monday to Wednesday at night also!!!

Tuesday 18/10/10

10 min AMRAP (As Many Rounds as Possible)
6 Thrusters
9 Pullups

Monday 18/10/10

5 Rounds for time:
10 Powerclean 60kg/40kg
10 KB Swings 32kg/ 20kg
10 Toes to Bar / Knees to Elbows

Saturday 16/10/10

For time:800m run (2 laps of the block)
21-15-9 reps of:
Deadlift
Pullups
800m run

Friday 15/10/10

Annie
50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups.

Thursday 14/10/10

5 rounds for time of:
15 Box Jump (24 in.)s
15 Push Presses
200 m Run
30 Wall Balls
2 min Rest

Tabata This!
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tuesday 12/10/10

CrossFit Total
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Monday 11/10/10

5 rounds for time of:
20 Double Unders
15 Dumbbell Thrusters
10 Knees-to-elbows
5 Burpees

Saturday 9/10/10

Cindy
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats

Friday 8/10/10

Elizabeth
21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Thursday 7/10/10

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Wednesday 6/10/10

5 rounds for time of:
10 Pull-ups
10 Push Presses 30 kg
10 Sumo Deadlift High-pulls 30 kg
10 Ring Dips

Tuesday 5/10/10

5 rounds for time of:
9 Deadlifts 100 kg
12 Burpees
15 Knees-to-elbows
18 Double Unders
200 m Run

Monday 4/10/10

5 rounds, on the 4 minute interval:
Run 400m

Saturday 3/10/10

Jeremy
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats,
Burpees.

Friday 1/10/10

5 Rounds for Time
400m Run
20 Overhead Walking Lunges (20kg/10kg)
20 Kettlebell Swings (24kg/16kg)

Thursday 30/9/10

As many rounds as possible in 10 minutes of:
10 Front Squats 125/85 lbs
10 Box Jump (30 in.)s
10 Pull-ups

Wednesday 29/9/10

For Max Weight Clean, 1 rep max Bench 1 rep max Overhead Squat 1 rep max

Tuesday 28/9/10

Barbara
5 Rounds each for time
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

Monday 27/9/10

3 rounds for time of:
200 m Run
50 Double Unders
25 Thrusters 95/65 lbs

Saturday 25/9/10

Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).

1 minute rest in between rounds.

Friday 24/9/10

'Nancy'
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Thursday 23/9/10

For Time:
400 m Run
25 Walking Lunges
50 Box Jump (20 in.)s
20 Double Unders
25 Ring Dips
20 Knees-to-elbows
30 Kettlebell Swings 1.5 pood
30 Sit-up (abmat)s
20 Dumbbell Hang Squat Cleans 15 kg
25 Supermen
30 Wall Balls 6 kg

Wednesday 22/9/10

3 Rounds for time 200m run 30 lunges 10 pullups

Tuesday 21/9/10

'Grace'

For Time:
30 Clean and jerk


Max reps in 2mins of:
PushUps
(3min rest)
Pullups

Monday 20/9/10

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 9/6 kg ball

The 'Seven'