Archive for December, 2011
Christmas Eve Smash Up! · 24 December 2011
For time: Walking lunges, 60 Hollow rocks, 50 Kettlebell swings, 40, 24kg/16kg Pull-ups, 30 Box jumps, 20 Handstand push-ups, 10 Holiday hours The gym re-opens on Tuesday, January 3 at 6am. Keep your eyes on the forum and Facebook page and Facebook group for details of any random open times during this period.
Rest day · 23 December 2011
Rest, catch-up or… Back squat: 5 x 10 @ 70% of 1RM; 21X2 (tempo). Then… 5 x 10 max. broad jumps
Helena · 22 December 2011
This is a variation on the CrossFit benchmark WOD, “Helen”. Five rounds: Run, half gasser (2x50m shuttle) KB swings, 32kg/24kg, 10 L-sit pull-ups, 5 Rest 45 seconds between rounds. Record times for each round.
Tabata something or other · 21 December 2011
Complete a Tabata interval (20 seconds of work, then 10 seconds of rest for 8 repetitions) for each of the following: Squat Sit-up Hindu push-up Record lowest reps completed for each movement and total reps for each movement. Complete each movement before moving to the next movement.
Overhead squats · 20 December 2011
Overhead squat 3,3,3,3,3 Cash-out with 5 rounds of Lateral push-ups* (40 sec work, 20 sec rest). * Lateral push-ups: Start in push-up position. Move laterally by shifting arm and leg on one side away, then bring other side across. Perform a push-up. That’ one rep. Next rep moves in the other direction. Got [...]
Rest day · 19 December 2011
Rest, catch-up or… AMRAP in 12 minutes of your choice of 3 bodyweight movements, in the following structure: 10 reps 15 reps 20 reps Then 15min of partner stretching. Some partner stretching ideas from MWOD
Run · 18 December 2011
Run, 8-10km cross-country
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