CrossFit Coolum Beach: MON WOD

Sunday, January 16, 2011

MON WOD

2Position Snatch 3x3

Then 3 Rounds
100 Double Unders
30 Overhead Squats 35kg(25kg)
21 Pullups

2 comments:

GregJanuary 17, 2011 at 7:55 PM
Eddie 24.29
Libby 20.26
Rhonda 17.22
Sue 17.57
Shelly B 16.58
Dave 16.58
Sean 16.00
Kym 16.38
Luke 16.23 rxd
Sine 22.53 rxd
Tom cut off
Aaron cut off
Dee 18.55
Kyron 21.35
Blake cut off
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GregJanuary 17, 2011 at 7:59 PM
Trainer WOD
Front Squat 3,3,3,3,3
Greg 97.5
Hales 55

7min AMRAP
15 Double Unders
15 Burpee (1 foot jump & touch)
Greg 5+5
Hales 4+15+2
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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, January 16, 2011

MON WOD

2 comments:

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