May 2014

20 May Wednesday, 21/05/14

A) Deadlift 20 minutes to work up to a heavy triple. No T'n'G, reset for each rep. B) OTM for 10 minutes: 1 Deadlift @90% of triple 5 Pushups (^HSPU) 20 Double Unders [caption id="attachment_6438" align="aligncenter" width="640"] Leeka[/caption]  ...

19 May Tuesday, 20/05/14

A) 12 minutes Push Jerk B) 17 minute time cap 5 rounds for time: 8 Shoulder to Overhead (60/40kg) (^70/50kg) 12 Toes-to-Bar 16 Box Jumps (24/20") Thanks to CrossFit Frankston for this workout. [caption id="attachment_6425" align="aligncenter" width="427"] Bec C[/caption]...

18 May Monday, 19/05/14

2 rounds for time (20 minute cap): 400m Run 21 KB Swings (24/16kg) (^32/24kg) 21 Pull-Ups (^42 reps) 21 Burpees (^42 reps) 21 KB Swings (24/16kg) (^32/24kg) [caption id="attachment_6416" align="aligncenter" width="640"] Monday - hit the ground running[/caption]...

18 May Sunday, 18/05/14 – Rest Day

16 May Saturday, 17/05/14

MOBILITY 7.30am SKILLS 9.30am Snatch Balance WOD 6.30, 7.30, 8.30am "Grace" For time: 30 Clean and Jerk (62.5/45kg)   [caption id="attachment_6406" align="aligncenter" width="384"] Netty - born ready.[/caption]      ...

15 May Friday, 16/05/14

Australian Regionals start today. Will Chad "Unit" Mackay be going back to the games? 2 x 10 minute AMRAPs A) 10 Cal Row 5 Toes-to-Bar 1 Wall Climb B) 10 KB Swings (24/16kg) 5 Weighted Lunges (24/16kg) 1 Turkish Getup (24/16kg) httpv://www.youtube.com/watch?v=IC51uIDRVUU&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

14 May Thursday, 15/05/14

A) Press 3-3-3 B) Double KB Front Squat 10-10-10 httpv://www.youtube.com/watch?v=Hzm0uhvOHC8&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

13 May Wednesday, 14/05/14

“Ralph” 4 rounds for time: 8 Deadlifts (115/80kg) 16 Burpees 3 Rope Climbs 600m Run Bring your rope-climbing shoes, socks etc. [caption id="attachment_6381" align="aligncenter" width="427"] Mullo[/caption]...

12 May Tuesday, 13/05/14

For time: 100 Double Unders *25-20-15-10-5 reps of * DB G2OH (alternating. 20/15kg)) * Pushups * Wall Ball (9/6kg) 100 Double Unders [caption id="attachment_6368" align="aligncenter" width="384"] Felix D[/caption]...

11 May Monday, 12/05/14

1 Split Jerk (from behind the neck) + 5 Overhead Squats Work up to 80% of 1RM OHS and hold across three sets [caption id="attachment_6362" align="aligncenter" width="640"] Ben L[/caption]...