CrossFit Coolum Beach: MON WOD

Sunday, July 4, 2010

MON WOD

Back Squat 3x3

Then AMRAP 20mins
Run 400mtrs
30 KBS 32kg(24kg)

2 comments:

GregJuly 5, 2010 at 6:35 PM
Anna 5+400
Eddie 4+400
Sue 5+400
Dan 4+400
Terry 5
Dave 3+7 Rxd
Rob 4+10
Shelly 5
Dini 5
Tara 5
Sine 5
Trent 3+22
Kirst ?
Jasmine 4
Brad 3 rxd
Joe 4 rxd
Haley 3+18 rxd
Julie 4+400
Jackie 5
Luke 3+12 Rxd
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RamjetJuly 5, 2010 at 7:01 PM
Back Squat 3 at 95kg
3 at 110kg
6 at 120kg
AMRAP in 20minutes
of 100 Double unders
30 28kg KBS
4 in total (I swear I'll never eat sugar on a rest day again) blah!!!!
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World Class Fitness in 100 words

Eat meat and vegetables, nuts and seeds some fruit, little starch and no sugar. Keep intake to levels that will support exercises but not body fat. Practice and train major lifts; deadlifts, clean, squats, presses, C&J, and snatch. Similarly, master the basics of gymnastics; pull-ups, dips, rope climb, push ups, sit ups, presses to hand stand, pirouettes, flips, splits and holds. Bike, run skip row etc. Hard and Fast. Five or six days per week. Mix these elements in as many combinations, patterns as creativity will allow. Routine is the enemy. Keeps workouts short and intense, regularly learn and play new sports.Thanks to CrossFit Inc.

Sunday, July 4, 2010

MON WOD

2 comments:

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