WOD
Clean & Jerk -5 sets/8-10reps. Score=best weight lifted with great form over 10 reps Double Unders -max reps in 3minutes. 2 attempts. Score=total reps of best attempt L-Sit -max time held over 90degree @ hip. 3 attempts. Score=total seconds of best hold Final score= total all three
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WOD 15 OH Squat (MB/BB) 400m Run 15 Pull-Ups: strict 200m Run 15 Push-Ups (Rings/Parallettes+shoot) 100m Run ..3-5 rounds for time MONDAY: WOD Warriors!! Becks & Leonie battling the bars, Shane holding strong on the ring pushups ->run three..& getting fatser? God Blees de rain!! ..& Allison taking a couple seconds to suck in some air & glance @ Stacey ...yup she feels the same pain you do! Johnson & Lisa; warming to the OHS. 9.30am crew ..totally spent, still smiling, & everyone of them a hero :)
WOD: Today we tabata this; Pushup-Pullup-Situp-Squat. Simple!?
Notice: Schedule Change The mid-morning womens boxing class will now run @ 9.30am Wednesdays (previously Tues) effective from next Wednesday 22.8.12 WOD
OH Squat Ring Pull-Ups/ option:Row Decline Push-Ups Box Jumps 3-6-9-12-15-18-21... 25minute cut-off WOD
800mtr Run 15 Push-Press 4x Rope Climb ...4-6 rounds for time Technique->Strength: Dead-Lift (5x10 best weight with great form)
WOD Wall Ball Double Unders High Pull Burpies -For reps: 6 rounds, 1 minute rotations. Rest 1min every 2 rounds WOD
KB Russian Swing Pistols L-sit: P-Bars ...10's, -AMRAP 20min Skills: Squat Clean (MB/BB), HSPU progressions, stability on Rings
WOD 10 Squat Clean 15 Paralette Push-Ups 10 Hanging Split-raise 15 Box Jumps AMRAP: 25min just hanging around @ CrossFit on a Monday night... WOD
10 Ring Dips 20sec Ring-hold: L-sit 10 Ring Row 10 Paralette shoot-thru's 20-step Lunge: (plate O'H) ...5 rounds for time the committed few tackling Sundays WOD. A slightly tricky one.. Nice work Stace, Becks, & Peter WOD
"skip, whip, flip"... 10 toes to bar 20 double-unders 30 rope whip 40 tyre flip AMRAP: 35min |
CategoriesArchives
July 2018
AuthorLinda Begg |