11 Oct Sunday, 12/10/14 – Rest Day
Great pic of Nicole LeClaire in San Francisco. So steep even the shadows roll downhill. ...
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October 2014
10 Oct Saturday, 11/10/14
MOBILITY - 7.30am SKILLS - 9.30am - Hang Snatch WOD - the 6.30am session will be reintroduced into the timetable next weekend 7.30, 8.30am A) “Tillman” 7 rounds for time: 7 Deadlifts (142.5 / 102.5kg) 200m Run 15 Pullups 45 Seconds Rest We did a workout similar to this earlier in the week with the deadlifts in smaller...
09 Oct Friday, 10/10/14
A) Overhead Squat 10-8-6-4-2-2-2 - Increment across the sets Then: Advanced - 15 RM. Your aim is to achieve this at BW. Intermediate/ Novice - 3 x 5 Then, either: B) 20 Deadball Ground to Shoulder for time or C) Max Effort KB Farmers Walk - 5m Shuttles (forwards/backwards. 2 x 24/16kg) If you're coming along to the...
08 Oct Thursday, 09/10/14
4 rounds for time: 10 Muscle-Ups 15 Box Stepovers (24/20". 2 x 20/15kg DBs, KBs or Weight Plates) 15 Hand Release Pushups 40 D-Us [caption id="attachment_7561" align="aligncenter" width="640"] Clauto[/caption] ...
07 Oct Wednesday, 08/10/14
2 x 10 minute AMRAPS A) 8 Wall Ball (9/6kg to 11.5/10') 2 Deadlifts (Advanced @85%, Intermediate @75%, Beginner @70% or less) 100m Run (10m = 1 rep) B) 6 Alternating KB Power Clean + Lunge (= 12 reps. 24/16kg) 8 Calories (Rower) [caption id="attachment_7552" align="aligncenter" width="640"] Greg and Lenny[/caption]...
06 Oct Tuesday, 07/10/14
A) Push Press 4 x 5 x 80% of 1RM B) 3 rounds for time *: 20 Situps (^ T2B) 20 Russian KB Swings (24/16kg) (^32/24kg) 40 Double Unders (^ UB) * 9 minute time cap [caption id="attachment_7543" align="aligncenter" width="427"] Sue S[/caption]...
05 Oct Monday, 06/10/14
8am class only. No other classes. Well done to 0%, the CFK team that finished 7th at the Semper Paratus Teams event over the weekend. Thanks to Rob Noy and his crew for putting on another quality comp and thanks also to everyone from our box...
04 Oct Sunday, 05/10/14
MONDAY, October 6. PUBLIC HOLIDAY - 8am class only - It's going to be another tough Hero WOD. If you missed "Murph" on Saturday you can have a go at it on Monday as another option. We've got a team competing at the Semper Paratus Team event at CrossFit...
03 Oct Saturday, 04/10/14
MONDAY, October 6. PUBLIC HOLIDAY - 8am class only. No Mobility class today. The mobicurse has struck Billi down with the flu. SKILLS - 7.00am. Special time this week to cater for the early risers. - Crossover Symmetry WOD -7.30, 8.30am “Murph” For time: 1.6 km Run 100 Pull-Ups 200 Pushups 300 Squats 1.6 km Run Rx+ wear a 10/5kg vest Scaling...
02 Oct Friday, 03/10/14
MONDAY, October 6. PUBLIC HOLIDAY - 8am class only. WOD Rotating OTM for 21 minutes: A) 4 Muscle-Ups B) 8 Deadlifts @ 60% of 1RM C) 12 Calories on the Rower Subs and scaling for the Muscle-Ups: - 4 Jumping Bar Muscle-Ups - 4 Transitions - 8 Ring Rows + 4 Ring Dips Optional extra work. - If you've got plenty...