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Monday 31.3.14

3/31/2014

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Sunday 30.3.14

3/30/2014

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W-up: 2R: Rope-whip > Pullups > HR Pushups > TTB > Situps
WOD: 5RFT: 12 KB OH Sq (left) > 12 KB OH Sq (right) > 2x 5mtr Rope-climb > 3oomtr Run
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Wednesday 29.1.14

3/29/2014

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WOD: "SMALL"

3 RFT: 1000mtr Row > 50 Burpies > 50 Box-jumps(50cm) > 800mtr Run

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Friday 28.3.14

3/28/2014

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WOD: "Coe" 10 RFT: 10 Thrusters (45/30k) > 10 RPU 

refer: 29.11.13 .. 29.7.13

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Thursday 27.3.14

3/27/2014

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for Annie, refer: 17.10.13
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Wednesday 26.3.14

3/26/2014

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W'up: 3x: 10 air-Squats > Lunge star        Strength: build to 1RM Back-Squat: 10-8-6-4-3-2-1

WOD: "Nicole" 20min AMRAP: 400mtr Run > max Pullups

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Tuesday 25.3.14

3/25/2014

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Tech: Circle-ups

WOD 1: 4 RFT (25min cut): 12 SDHP (45/60k) > 14 P'lette Pushup-shoot-dip

WOD 2: in pairs ..7min for reps: 20mtr Sled-push (20k) > Burpees

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CFP Xtra: for time: 30 wgtd GHD Situps > 10mtr HS walk > 30 TGU > 100 DUs
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Monday 24.3.14

3/24/2014

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WARM UP:  10 Burpees, 10 TTB, 10 Wall Balls

WOD:  Crossfit Opens Workout 14.4
14 Min AMRAP
60 Calorie row > 50 Toes-to-bars > 40 Wall-ball shots, 20/14 lb > 30 Cleans,  61/43 > 20 Muscle-ups

Strength:  Overhead Squats
10 / 8 / 6 / 4 / 3 / 2 / 1 ...build to 1RM

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Sunday 23.3.14

3/23/2014

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NEWBIE PREP 8am :  Ring Push Ups  /  Sit ups  /  Box Jumps  /  Burpees

WARM UP 8:30am:  Junkyard Dog

WOD #1:  3 Rounds for Time  /  Teams of 3-4
48 Ring Push Ups (2 reps at a time per person) > 30 Sit Ups (Complete together) > 60 Burpee Box Jumps (2 reps at a time per person)

WOD #2: Tug of War

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Friday 21.3.14

3/21/2014

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WARM UP:  Junkyard Dog

Drills To Enhance Skills - Squat Snatch
Squat Snatch Strength:
  6 sets x 6 reps - Building

WOD:  12min AMRAP
6 Snatch (any at 75% of best set) > 8 Push Press > 10 KBS (russian 20/24k)

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    Linda Begg
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  • Home
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    • OUR TEAM
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  • eight week SUMMER SHRED