Friday October 22 2010

Strength

Overhead squat
1 - 1 - 1 - 1
85 90 95 100f

WOD

12-9-6
HSPU (45+25+wood plate+abmat)
50m sprint
50m farmers carry

8:17?

Monday September 20 2010

Strength

Bench

3 - 3 - 3
75 80 85

WOD

12 min AMRAP
3 hspu (45 + 25 + abmat)
5 pullups (purple & black)
7 knees to elbows (ROM)

6 rounds

Monday September 6 2010

WOD

Mary
AMRAP in 20 min:
5 HSPU (green & purple)
10 pistols (holding rubber band)
15 pullups (purple)

4 & 1/3 rounds

Crossfit Newcastle Saturday May 22nd

A]
max in 5mins;
Handstand Pushups, Full ROM*
* stack bumper plates to allow head to be below the shoulder at the bottom. Picture and inverted press
Completed: Hand stand holds and assisted handstand pushups
B]
Tabata [8 sets each];
Deadlift @ 50kg (rx:80kg)
Thruster @ 10kg (rx:15kg) Dumbbells
* perform as many dl's as posible in 20secs. rest 10secs. then perform as many thrusters as possible. repeat

can't remember how many, but I think total was about 30ish

C]
3 rounds;
leg raises, 10 reps
sit-ups, 10 reps
hollow rocks, 10 reps

Monday 19th April 2010

Skills:
HSPU
Deadlift

WOD:
Diane
21-15-9
Deadlift 40.5lb (rx: 155)
Pushups - started toes, went to knees (rx: HSPU)

4:27