Archive for July, 2011
Rest Day · 24 July 2011
It’s been a big week, just rest up! CrossFit games start next week. Check out this article for some inspiration: Chris Spealler the only athlete to compete in all 5 CrossFit games.
Run & Squat · 23 July 2011
For time: 4 Rounds Run 400m 50 Squats
Kettlebell Snatch · 22 July 2011
Kettlebell Technique: 1 arm KB Swing KB snatch progressions Then… 21, 15, 9 reps of: One arm KB power snatch Left – 16/12 One arm KB power snatch Right – 16/12 Toes to Bar
Powerclean · 21 July 2011
5, 4, 3, 2, 1, 1, 1 Your goal is a new 1RM for your powerclean. Then… For time: 3 Rounds 15 Pullups 15 Ring dips 1/2 Gasser
Rest Day · 20 July 2011
If you have done the last two days, REST! As always on a rest day work on some mobility. If you didn’t get a chance to do the CrossFit total do it today. If you didn’t do Nemler on Sunday you can do that.
Filthy Fifty · 19 July 2011
For Time: 50 Box jumps, 24 inch box 50 Jumping pullups 50 Kettle bell swings,16kg 50 Steps, walk ing Lunge 50 Knees to elbows 50 Push press, 20kg 50 Back extensions 50 Wall balls, 9kg ball 50 Burpees 50 Double unders Scale to the Dirty Thirty as required (30 reps of each)
CrossFit Total · 18 July 2011
It’s that time again, it’s been a while! Time for a CrossFit Total, we have spent many months getting you all stronger so looking forward to some huge PB’s!! If you can’t do the total today try to do it on the rest day. Here is a link to the rules: CF Total Rules
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