Strength: Build 1RM Squat Clean + max range Dip WOD: "Elizabeth" For time: 21-15-9: Clean > Ring Dip ...+ 2k Run: for time
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Welcome to our CrossFit Puke' Family: Aaron, Nikki & Roma
WOD games Skill: lock-in + holds on Parallettes/Rings Warm-up: "Annie" for time: 50-40-30-20-10: DUs > Sit-ups Pairs WOD: 12min AMRAP (alternating person working): 10 KB Swing > 10 Push-Ups > 10 TTB > run 100mtr together Punisher (100 Air-Squats for time) ..thanks Nicole!! WOD: "MED-BALL MAYHEM"
Fro time: 15 MB GHD Sit-ups > 10 Strict HSPU > 40 MB OHS > 10 1-arm Pull-ups (5L/5R) > 40 MB Sit-ups > 15 Ring Dip > 20 MB Clean >m 10 Strict Pull-ups > 200mtr MB OH walking Lunge > 20 Kipping HSPU > 200mtr 2MB shoulder Carry > 20 Kipping Pull-ups 30min cut-off. RX weight on MB: 20lb both women & men (14lb on GHD) An extrenely effective way to build endurance & burn the fat! The bags are finally up now too, so we're also "kicking it" again
A good combination with CrossFit , Janeke & Sarah (below) & Jess often dig in & do both sessions back to back ..& no wonder they are shaping up so well! "Hells Bells" is back!!
Now on the timetable 2x weekly, with yesterday being the first brilliant session of many more to come. "Hells Bells" is designed to further develop technigue & increase strength on the "big ones" ...so primary focus is on Olympic & Power Lifting. Good advance last night in just one session, & mint form EVERYONE. Exciting stuff, nice work members ...& remember: "CrossFitters don't USE machines, we BECOME machines" WOD Plyo power: standing broard jump AFAP/AMRAP: 50 Clusters > 50 Burpie BB Hops > 50 (50mtr) Sprints Big warm welcome to the latest additions to our CrossFit family: Jason, Gina, Lorraine, Ryan, Santana, Nicole, Eliza, Toria & Nicole & special mention: Ela! way to go making excellent progress in lifting technique
WOD: 18min AMRAP: 10 Front Squats (45/60k) > 20 RPU > 30 DUs Prac: muscle-up & progressions on both rings & bars
WOD: "Tyler" (refer 9.6.13) 5 RFT: 7 Muscle-ups > 21 SDHP (30/43kg) scaled= 7 muscle up progressions > 7 Dips > 21 SDHP Skill: Frog > Headstand > straight-leg hinge > wall Handstand > Handstand balance
WOD: (in pairs) alternating AMRAP, 3min each station: 5mtr Rope-climb > 50mtr Sled-push > 5mtr Monkey bars/Crank > Plate Sq&Press > 50mtr Sprint > TTB |
CategoriesArchives
July 2018
AuthorLinda Begg |