14.1
Friday, February 28, 2014
Thursday, February 27, 2014
FRI WOD 28/2/2014
A)
Front Squats 2,2,2,2,2,2
B)
35 KBS 24kg(16kg)
10 Push Press 60kg(40kg)
25 KBS 24kg(16kg)
15 Push Press 60kg(40kg)
15 KBS 24kg(16kg)
20 Push Press 60kg(40kg)
Front Squats 2,2,2,2,2,2
B)
35 KBS 24kg(16kg)
10 Push Press 60kg(40kg)
25 KBS 24kg(16kg)
15 Push Press 60kg(40kg)
15 KBS 24kg(16kg)
20 Push Press 60kg(40kg)
Wednesday, February 26, 2014
THURS WOD 27/2/2014
A)
15 Mins, Clean & Jerk 1Rm
B)
12 Min AMRAP
3 Muscle Ups
30 Double Unders
21 Wall Balls
15 Mins, Clean & Jerk 1Rm
B)
12 Min AMRAP
3 Muscle Ups
30 Double Unders
21 Wall Balls
Tuesday, February 25, 2014
MON WOD 24/2/2014
A)
12 Mins Work up to a Heavy
Push Press+Push Jerk+Split Jerk(1+1+1)
B)
For Time
35 Pull Ups
15 Power Cleans
20 PullUps
10 Cleans
15 Pullups
5 Clean& Jerks
60kg(40kg)
12 Mins Work up to a Heavy Push Press+Push Jerk+Split Jerk(1+1+1)
B)
For Time
35 Pull Ups
15 Power Cleans
20 PullUps
10 Cleans
15 Pullups
5 Clean& Jerks
60kg(40kg)
Saturday, February 22, 2014
Friday, February 21, 2014
SAT WOD 22/2/2014
A)
15 Mins To Reach a Heavy Single Snatch or Power Snatch
B)
7 RFT
7 Deadlifts 100kg(70kg)
7 Burpees
15 Mins To Reach a Heavy Single Snatch or Power Snatch
B)
7 RFT
7 Deadlifts 100kg(70kg)
7 Burpees
Thursday, February 20, 2014
Wednesday, February 19, 2014
THURS WOD 20/2/2014
A)
12 Mins to Reach a Heavy Double Clean & Jerk.
B)
4 RFT
10 HSPU
21 KBS 24kg(16kg)
12 Mins to Reach a Heavy Double Clean & Jerk.
B)
4 RFT
10 HSPU
21 KBS 24kg(16kg)
Tuesday, February 18, 2014
WED WOD 19/2/2014
A)
15 Mins to find a Heavy 3 Position Snatch
Hip, Just above Knee. 2" From Floor.
B)
8 Min AMRAP
7 Deadlifts 80kg(60kg)
9 HR Push Ups
30 Double Unders
15 Mins to find a Heavy 3 Position Snatch
Hip, Just above Knee. 2" From Floor.
B)
8 Min AMRAP
7 Deadlifts 80kg(60kg)
9 HR Push Ups
30 Double Unders
Sunday, February 16, 2014
MON WOD 17/2/2014
A)
12 Mins to reach a Heavy, Hang Clean & Split Jerk (3+1)
B)
"Helen"
3 RFT
Run 400 Mtrs
21 KBS
12 Pullups
12 Mins to reach a Heavy, Hang Clean & Split Jerk (3+1)
B)
"Helen"
3 RFT
Run 400 Mtrs
21 KBS
12 Pullups
Friday, February 14, 2014
SAT WOD 15/2/2014
A)Back Squats 5,5,5,5,5,5
B)
10 Min AMRAP
10 Wall Ball
10 Burpees
Run Driveway with med ball
Thursday, February 13, 2014
FRI WOD 14/2/2014
A)
Push Press 3,3,3,3,3
B) 11:1
10 Min AMRAP
30 Double Unders
15 Power Snatch 35kg(25kg)
Push Press 3,3,3,3,3
B) 11:1
10 Min AMRAP
30 Double Unders
15 Power Snatch 35kg(25kg)
Wednesday, February 12, 2014
THURS WOD 13/2/2014
A)
Gymnastics Skill of your Choice 10 Mins
B)
5 RFT
Run 400 Mtrs
20 Wall Ball 10kg(6kg)
15 TTB
Gymnastics Skill of your Choice 10 Mins
B)
5 RFT
Run 400 Mtrs
20 Wall Ball 10kg(6kg)
15 TTB
Tuesday, February 11, 2014
WED WOD 12/2/2014
A)12 Mins to reach a Heavy Single Clean & Jerk
B)
21,15,9
Deadlift 100kg(70kg)
Box Jumps 32" 24"
Monday, February 10, 2014
Sunday, February 9, 2014
MON WOD 10/2/2014
A)
Hang Snatch Doubles 15 Mins work up to a heavy Double
B)
10 Min AMRAP
3,6,9,12,15........
Power Clean 60kg(40kg)
Burpee
Don't forget today is the start of 30 Days of Zoleo. It doesn't have to be boring and you shouldn't feel like you are missing out or going hungry. Its easier than you might think, and I doubt anyone would be unhappy with the result of eating a good diet.
Hang Snatch Doubles 15 Mins work up to a heavy Double
B)
10 Min AMRAP
3,6,9,12,15........
Power Clean 60kg(40kg)
Burpee
Don't forget today is the start of 30 Days of Zoleo. It doesn't have to be boring and you shouldn't feel like you are missing out or going hungry. Its easier than you might think, and I doubt anyone would be unhappy with the result of eating a good diet.
Saturday, February 8, 2014
SAT WOD 8/2/2014
A)
5x Max Effort Strict pullups
or 10 Mins Pullup progressions
B)
For Time
Run 400Mtrs
30 Clean & Jerk 70kg(50kg)
Run 400 Mtrs
This is a Full Squat not Power Clean
5x Max Effort Strict pullups
or 10 Mins Pullup progressions
B)
For Time
Run 400Mtrs
30 Clean & Jerk 70kg(50kg)
Run 400 Mtrs
This is a Full Squat not Power Clean
Thursday, February 6, 2014
FRI WOD 7/2/2014
A)Back Squats 5,3,2,2,1,1,1,1
B)
20 SDLHP 40kg(30kg)
20 Push Ups
20 SDLHP 40kg(30kg)
20 Push Ups
20SDLHP 40kg(30kg)
20 Push Ups
Wednesday, February 5, 2014
THURS WOD 6/2/2014
A)
Push Press 3,3,3,3,3
B)
"Nasty Girls"
3 RFT
50 Squats
7 Muscle Ups
10 Hang Power Cleans 60kg(40kg)
Push Press 3,3,3,3,3
B)
"Nasty Girls"
3 RFT
50 Squats
7 Muscle Ups
10 Hang Power Cleans 60kg(40kg)
Tuesday, February 4, 2014
30 DAY EATING CHALLANGE 10th FEB
ZOLEO.
It time for that little chat again............ Christmas and new Years has gone, kids are back to school. Could it be time to clean up your diet? If your training on a regular basis trying to be fit and healthy and not paying attention to what you put in your mouth your only getting part of the puzzle that is heath and fitness.
So starting on Monday 10th Feb we will start a 30 day Zone Paleo Challenge or Zoleo Challenge. I have added a link (EAT THIS)to the May issue of the CrossFit Journal (Free Download). Download it stick it to the fridge and start a food log. I want to see these once a week fro those of you that are in (this creates accountability) and also pick up any mistakes. You have to write everything in the log ... its amazing how those little extras can add up. If you are unsure on anything regarding ZOLEO come and see me with your download and Food Log and I will put you on the right track.
It time for that little chat again............ Christmas and new Years has gone, kids are back to school. Could it be time to clean up your diet? If your training on a regular basis trying to be fit and healthy and not paying attention to what you put in your mouth your only getting part of the puzzle that is heath and fitness.
So starting on Monday 10th Feb we will start a 30 day Zone Paleo Challenge or Zoleo Challenge. I have added a link (EAT THIS)to the May issue of the CrossFit Journal (Free Download). Download it stick it to the fridge and start a food log. I want to see these once a week fro those of you that are in (this creates accountability) and also pick up any mistakes. You have to write everything in the log ... its amazing how those little extras can add up. If you are unsure on anything regarding ZOLEO come and see me with your download and Food Log and I will put you on the right track.
WED WOD 5/2/2014
A)
12 Mins, Work up to a Heavy Hang Snatch@ Knee x2
B)
4 RFT
Run 400Mtrs
21 KBS 24kg(16kg)
12 Mins, Work up to a Heavy Hang Snatch@ Knee x2
B)
4 RFT
Run 400Mtrs
21 KBS 24kg(16kg)
Monday, February 3, 2014
Sunday, February 2, 2014
MON WOD 3/2/2014
A)10 Mins Work up t a Heavy Power Clean & Push Jerk
B)
The Toddler
20 Min AMRAP
1 Min Power Clean & Push Jerk
1 Min Rest
Saturday, February 1, 2014
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