I LOVE A LATE POST!!!
A) Death By Wall Ball - Every 30 secs in incraments of 2
WOD - For Time
10 thrusters
800m Run
15 thrusters
600m Run
25 thrusters
400m Run
Thursday, 28 February 2013
Wednesday, 27 February 2013
270213
Bit of a late post!
A) Find 1RM
O.H. Squat
WOD - For time
50 Power Snatch 42.5/30
EMOM - 20 double unders
On a note well done to the ladies for hitting some HSPU tekkers and pull ups! Coach Sarah led the way with the ladies class.
To finish off the night our Feb on-rampers were in for their first taste for CrossFit!
A) Find 1RM
O.H. Squat
WOD - For time
50 Power Snatch 42.5/30
EMOM - 20 double unders
On a note well done to the ladies for hitting some HSPU tekkers and pull ups! Coach Sarah led the way with the ladies class.
To finish off the night our Feb on-rampers were in for their first taste for CrossFit!
Monday, 25 February 2013
Saturday, 23 February 2013
230213
Great day today - Smashed the harlem shake and our friends payed us a visit from CrossFit SA1. Was great to see the internal community of the box coming together and letting loose getting stupid then going up against the athletes from SA1! Big thanks to Leigh Bevz and Ross for coming down with the guys!
A) teams 1-2 : 8 min AMRAP
2-4 : 10 min AMRAP
THEN
5RFT
7 Squat Clean 60/40
20 Double Unders
Each set double unders increase in 20
A) teams 1-2 : 8 min AMRAP
2-4 : 10 min AMRAP
THEN
5RFT
7 Squat Clean 60/40
20 Double Unders
Each set double unders increase in 20
Friday, 22 February 2013
220213
** TOMORROW WE WILL BE SHAKING THE FECK OUT OF THE HARLEM **
A) 15 Mins to Find 1RM
Push Press
WOD - 20 min AMRAP
10 Push Press 50/35
10 KB Swing 32/24
10 Box Jump 24"/20"
A) 15 Mins to Find 1RM
Push Press
WOD - 20 min AMRAP
10 Push Press 50/35
10 KB Swing 32/24
10 Box Jump 24"/20"
Thursday, 21 February 2013
210213
A) Pistol Practice
Use a wall/rig/band/KB to stabilise yourself!
WOD - 5 RFT
10 HR Press Ups
15 Alternating Pistols
20 T2B
Great effort tonight from everyone hutting the pistols hard with a positive attitude. Ben Lewis sunk to that place we have all been to where things are too much and caved! But he made up for this by smashing 'Fran' at the end to redeem himself... Well done Ben! Proud!
The women took the box by storm tonight going through a TABATA sequence of box jumps, wall balls and KBS!
Use a wall/rig/band/KB to stabilise yourself!
WOD - 5 RFT
10 HR Press Ups
15 Alternating Pistols
20 T2B
Great effort tonight from everyone hutting the pistols hard with a positive attitude. Ben Lewis sunk to that place we have all been to where things are too much and caved! But he made up for this by smashing 'Fran' at the end to redeem himself... Well done Ben! Proud!
The women took the box by storm tonight going through a TABATA sequence of box jumps, wall balls and KBS!
Tuesday, 19 February 2013
190213
Great day today some serious tekkers covered and some hard WODDING!
A) Tekkers - Snatch Balance (staying light)
3-3-3-3-3-3-3
WOD - For Time
100 Double Unders
90 Jumping Squat
80 Push Ups
70 OH Lunge 20/15
60 Wall Ball 9/6
50 PTOH 15/10
40 Hang Power Snatch 20/15
30 OHS
20 Burpee Over Bar
10 Snatch Balance
Oh...... My...... God
Aching!!
A) Tekkers - Snatch Balance (staying light)
3-3-3-3-3-3-3
WOD - For Time
100 Double Unders
90 Jumping Squat
80 Push Ups
70 OH Lunge 20/15
60 Wall Ball 9/6
50 PTOH 15/10
40 Hang Power Snatch 20/15
30 OHS
20 Burpee Over Bar
10 Snatch Balance
Oh...... My...... God
Aching!!
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