Workout #1
Three rounds, 21-15- and 9 reps, for time of:
40k OHS
Pull-ups
Post time to comments.
Workout #2
GHD Sit-ups 10-10-10-10-10 reps
Archive for November, 2009
30
Nov
WOD 30.11.09
29
Nov
WOD 29.11.09
28
Nov
WOD 28.11.09
10 Rounds for time:
- 1.5 pood kettlebell swing, 10 reps
- Burpees, 10 reps
- 400 meter run
Post time to comments.
27
Nov
Rest Day 27.11.09
26
Nov
WOD 26.11.09
5 x 800m Row
Rest as long as you need to give best performance
Post time to comments.
25
Nov
WOD 25.11.09
5 Rounds for time:
- 40k Power Cleans, 21 reps
- Burpees, 15 reps
- 40k Push Press, 9 reps
Post time to comments.
http://www.zonediet.com/EliteAthletes/tabid/182/Default.aspx
View videos.
24
Nov
WOD 24.11.09
“Danny”
Rounds in 20 min of:
- 24″ box jump, 30 reps
- 50k pound push press, 20 reps
- 30 pull-ups
Post rounds completed to comments.
23
Nov
Rest Day 23.11.09
Rest Day
@ Crossfit Smash
“Grace”
60k Clean and Jerk, 30 reps
Use 40k, 30k or broomstick as needed and post time and load to comments.
Clean & Jerk…[wmv][mov] Clean…[wmv][mov]
An important part of getting the results you are looking for is setting goals. Set smaller goals that will allow you to progress and stay on track for the bigger picture. We believe that an important part of staying focused on one’s goals is to let others know what they are. This will help you build a support system and keep you accountable. What are some of your goals? What do you think would keep you from achieving those goals?
22
Nov
WOD 22.11.09
150 burpees for time
chest to the floor
jumping with a clap
21
Nov
WOD 21.11.09
Mountain run for time
Time: 09:15 – 10:15
Where: Mt Ainslie Canberra (map)
meet in the car park @ the base (off Treloar Cres)
Remember:
- Water
- Mobile phone
Post time to comments.
20
Nov
WOD 20.11.09
19
Nov
Rest Day 19.11.09
Rest Day
@ Crossfit Smash
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 080825.
Learn how to flip tires correctly
18
Nov
WOD 18.11.09
17
Nov
WOD 17.11.09
Workout #1
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 24k dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 090415.
Workout #2
GHD sit-ups 10-10-10-10-10 reps
Breakfast: Fruit Smoothie (Men’s)
Ingredients
27 grams protein powder
1 ¼ cup blueberries
1 ½ cup strawberries
4 macadamia nuts or Flax seed oil
6 ice cubes
Breakfast: Fruit Smoothie (Women’s)
Ingredients
20 grams protein powder
1 cup blueberries
1 cup strawberries
3 macadamia nuts or Flax seed oil
4 ice cubes
Instructions: Place all ingredients in a blender and blend at high speed until smooth, about 1 minute. Add a little water if smoothie is too thick. If you prefer, eat the nuts on the side.
16
Nov
WOD 16.11.09
Workout #1
Thruster 5-5-5-5-5-5-5 reps
Post loads to comments
Workout #2
GHD back extensions 10-10-10-10-10 reps
