27/2/09

Warm up with TGU 24K X 5 EACH SIDE X 3

Then;

7 rounds for time of;

7 muscle ups
21 burpees

WOD - 26/2/09

Strict Press - 5/5/5/3/3/3/1/1/1

then:

Spin class - 45 min's

WOD - 25/2/09

Chest Press - 5x5

then:

3 rounds for time of;

10 clean and jerk @ 60kg
500 row

WOD - 24/2/09

Strength

Front Squat 5x5

then;

Pendlay Row 5x5

WOD - 17/2/09

AMRAP in 10 min's

7 MED BALL CLEANS
7 BURPEE BOX JUMP
7 SDLHP 40-KG

WOD - 16/2/09

"Lynne"

Body weight bench press - max reps
Pull Ups - Max reps

5 rounds for reps

3-5 min's in between rounds.

REST DAY - 15/2/09

WOD - 13/2/09

5 rounds fror time of;

10 Burpee snatch's 40kg
10 L-pull up
10 Thrusters 40kg
10 Overhead Squats

Incredible body strength

WOD - 12/2/09

Deadlift - 5x5

Strict press - 5x5

WOD - 11/2/09

Back Squat (as it didnt happen yesterday, as someone was using the power rack to do chest press???)

5/5/5/5/5

Then;

21-15-9 reps for time of;

40 k thrusters
box jumps
burpees
350 row

WOD - 10/2/09

Back Squat - 5/5/5/5/5

Then;

5 rounds for time;

2 Turkish get ups (50 lb's)
10 pull ups
10 knee to elbows
10 push press (60kg)
400 m run

WOD - 9/2/09

Overhead squat ; 5/5/5/5/5

Then;

Row 5km

Rest Day - 8/2/09

WOD - 7/2/09

"Burping grace"

5 rounds for time;

5 x clean and jerk 60kg
5 x burpees

WOD - 6/2/09

5 rounds for time;

400m run
15 burpees

WOD - 5/2/09

Strict Press - 5/5/5/3/3/1/1

Then;

AMRAP ( as many rounds as possible) in 15 min's

2 x (5 pull ups, 10 push ups, 15 squats)
3 x 90% of 1RM deadlift

SpinCity Crossfit Session - 4/2/09

Technique work on the mother of all exercises, The Squat.

Two teams;

Aim is to Row 5000m as fast as possible within the team.

Explanation = There are approximately 5 people on each team, each member of the team will row 500m as fast as possible. While the other team members are waiting for their turn to row they must complete;

as many rounds as possible of;

7 x lunges (each leg)
7 x sit ups
7 x Air squats
7 x push ups
7 x burpees
7 x thrusters (m 20lbs/w 10lbs)

Results =

Team A completed the task in 26 min's 10 sec's

Team B completed the task in 23 min's 18 sec's

A massive well done for effort and hard work to:

Charlotte, Jenny, Nick, Adam, Rhonda, Sherine ..... see you all next week!

WOD - 4/2/09

Warm Up;

3 rounds

5 40 k thruster
5 squat cleans

Deadlift ; 5/5/5/5/5/3/3/1/1

Then:

Row 30 sec's x 5, 30 sec's rest intervals.

WOD - 3/2/09

Front squat ; 5x5

Pendlay row ; 5x5

then;

5 rounds for time of:

run 400m
15 burpees

WOD - 2/2/09

"JT"

21-15-9 reps

Handstand push ups
ring dips
push ups

For time:

REST DAY!!!