The Heat
Strength
Shoulder Press 4 x 3 reps
Workout of the Day
“The Heat”
Run 1km
then 21-15-9 reps of
Power Snatch (40/25)
Toe to Bar
Box Jump
Run 1km
For time..
Burning Karen
A Big Welcome to Kristina and Linda from Norway. These girls are breaking all sorts of records in the short time they have been CrossFitting , and are both pushing towards the prescribed loads with every workout.
Strength
Deadlift 4 x 3 reps
Workout of the Day
“Burning Karen”
100 Wall Ball *
* 4 Burpees on the minute every minute
For time..
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Nicole
Strength
Back Squat 5 x 3 reps
Workout of the Day
Nicole’
Run 400m
Max rep pull up (1 set)
20min as many rounds as possible.
(After running 400m do one set of pull ups, then run 400m again…. score is total number of pull ups completed)
Compare to: 30/12/2010
Garbage
Power
Clean 3 x 3 reps
Workout of the Day
“Garbage”
Row 500 m
10 Hang Power Snatch ( 35/20)
20 Box Jump
10 Overhead Squats (35/20)
20 KettleBell Swing (24/16)
20 Push Press (35/20)
20 Sit Up
20 GHD Back Extension
3 Rounds for time..
Compare to : 27/1/2011
Read more »Rough Justice
Leehane nailing an 80kg deadlift last week . There will be one or two deadlifts in todays wod and the justice it metes out will be rough.. or not?
Skill
Handstand Holds /L-Sits
Workout of the Day
” Rough Justice”
5 Deadlift (140/100)
10 Burpee Box Jump (30”/24”)
10 minutes As many rounds as possible..
The Musician
Amanda shows good extension in the push press. Quiet yet determined she has been gaining strength in all her lifts with over 1.5 times her bodyweight in the deadlift last week. Nice work Amanda..
Strength
Push Press 3 x 3 reps
Workout of the Day
“The Musician”
Thruster (40/25)
Toe to bar
Kettlebell swing (24/16)
10 to 1 reps for time..
Compare to : 24/11/2010
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Iron Legs
Matt demonstrating good depth and ankle and knee positioning in the overhead squat. Matt is arguably living in the ultimate CrossFit flat; All 3 habitants train at 3 different boxes..Must be some very interesting dinner conversations!..
Strength
Front Squat 3 x 5 reps
Workout of the Day
“Iron Legs”
Run 400m
50 squat
25 ring push up
4 rounds for time..
Compare to : 13/12/2010
Stone then Steel
Pete slinging the kettlebell skywards during the last wod of the games on Saturday. Like many , he battled with the heavy overhead squat but blitzed the kettlebell swing. Todays wod will require quick transition from row to swing. But not before the box jump / run at the museum for the first segment of todays workout.
Workout of the Day
Teams of 2:
A/ 10 minute AMRAP
Run 400 metres
Box Jump
1 person runs / 1 person jumps
Score is total # of box jumps
B/ 10 minute AMRAP
Row 300 metres
Kettlebell Swing ( 24/16)
1 person rows/ 1 person swings
Score is total # of swings.