010213

WOD - For Time

90 Wall Ball 9/6
70 KB Snatch 24/16
50 Over The Box Jump 24"/20"
30 Toes 2 Bar
10 Muscle Up/C2B Pull Ups

CROSSFIT GAMES 2013 REGISTRATION IS OUT TODAY

Registration for the Open starts today guys! $10 gets you a shot at fortune and glory, and a chance to see how you stack up against fellow CrossFitters from around the world.
The 5 WoDs will be part of our regular programming so you've nothing to lose, check out this link to create an account and update your profile before sign-up begins.
https://games.crossfit.com/mygames/

310113

A) 3 Min AMRAP
Sit Ups

WOD - 15 Min AMRAP

12 Down & Ups
18 KBS 24/16
24 Unbroken Double Unders

3001123

a) 50 KBS for time

Go as HEAVY as possible 32/24

WOD - LTD 2

4 Split Jerk
4 Squat Bar Jump
4 Split Jerk
8 Squat Bar Jump
4 Split Jerk
12 Squat Bar Jump
4 Split Jerk
16 Squat Bar Jump
4 Split Jerk
20 Squat Bar Jump

RX: 70/45

CROSSFIT GAMES 2013 REGISTRATION IS OUT TODAY

Registration for the Open starts today guys! $10 gets you a shot at fortune and glory, and a chance to see how you stack up against fellow CrossFitters from around the world.
The 5 WoDs will be part of our regular programming so you've nothing to lose, check out this link to create an account and update your profile before sign-up begins.
https://games.crossfit.com/mygames/

290113

A) Over Head Squat Tekkers

PVC Pipe x 10
15kg x 10
20kg x 10
Work up to an extra 5 sets of 10 reps

WOD - For Time

3 OHS
3 Sprawls
3 OHS
6 Sprawls
3 OHS
9 Sprawls
3 OHS
12 Sprawls
3 OHS
15 Sprawls

RX: 70/45

280113

Find 1RM
Box Jump

WOD
15 Front Squats
25 Pull Up
12 Front Squats
20 Pull Up
9 Front Squat
15 Pull Up
6 Front Squat
10 Pull Up
3 Front Squat
5 Pull Up

RX: 70/50

250113

Tabata
Air Squat
Double Unders

WOD - 4 RFT

10 Hang Power Snatch 42.5/30
20 Box Jump 24"/20"
30 KBS 24/16
40 Double Unders

240113

B.B. warm up 6 reps each of:
Deadlift
Straight leg deadlift
Shrug
Front squat
Press
Back squat
Good morning 20/15

A) 15 mins to find 1RM
Clean + Jerk

WOD - 5RFT

7 deadlift 100/80
30 air squat
7 HSPU

220113

Strength - Push Jerk

5-5-5-5-5

Last set of 5 - find your 5RM

WOD - 5 RFT

50 Double Unders
15 Burpees
5 Power Clean 80/60
- 1 Min Rest -

After Bash

Pistol Practice

210113

A) Strength - Dealift

5-5-5-3-3 @ 85% of 1RM

WOD - 3RFT

15 KB Snatch (LA) 16/12
15 Knees 2 Elbows
15 KB Snatch (RA) 16/12
15 Toes 2 Bar

200113

Warm up!

A, EMOM for 10 Mins (22 reps)
1 Power Clean
1 Hang-Squat Clean

Use a heavy load.

WOD - Pick One:

Row 10 x 500
Row 1km for time
Row 3km for time

Ski 8 x 250
Ski 1km for time
Ski 2.5km for time

190113

FRIENDLY COMP

Our friends from CrossFit Port Talbot paid us a visit today and showed how the ASBOs WOD! Rhys Oates smashing the 32kg kettlebell thrusters and Coach Sarah bossing the toes to bar. Great community spirit today cant wait to pay them a visit next month!

170113

Tekkers
10 min practise HSPU

WOD

10 HSPU
30 Jumping Squat
10 HSPU
30 Wall Ball
10 HSPU
30ABMAT
10 HSPU
30 Walking Lung 20/10

160113

WOD - 7RFT

12 Thrusters 35/25
9 T2B
1 Shuttle Burpee

150113

Strength - Deadlift

3-3-3-3-3 @85% 1RM

WOD - 3RFT

30 KBS 24/16
30 Box Jump 24"/16"
30 Plyo Push-Ups 10/5

140113

Strength - Power Clean
5-5-5-5-5 @ 80% of 1 RM

WOD - 15 min AMRAP
10 burpee broad jumps
30 ABMAT sit ups
30 Doubl Unders

130113

WOD - 3RFT
20 KBS 32/24
15 Burpees

110113

Heavy Day

Skill-
Bench Press

WOD
Bench Press
5-5-5-5-3-3-3
Front Squat
5-5-5-5-3-3-3

090113

A) Skill

Snatch work -lots of tekkers!

WOD - 5RFT

10 Power Snatch 42.5/30

15 Pull Ups

10 Thrusters 42.5/30

After Bash

3x10 Barbell Roll Outs

080113

A) Deadlift - New Strength Cycle
5-5-5-5-5 @ 80%

WOD - 'Christine'
3RFT
500m Run
12 Deadlift @ BodyWeight
21 Box Jumps 24"/20"

070113

Back Squat - strength cycle starts today
5-5-5-5-5 @ 80% 1RM

WOD
20 min AMRAP
Run 400m
10 Toes 2 Bar-Pullup

050113

WOD

Open Gym today so any functional movement/mobility work is welcome.

050113

Warm Up


WOD
5RFT

20 sit to stand
20 toes to bar
20 Wall Ball

040113

"The 540"

50 Overhead Lunge 20/10
40 Pull ups
30 Thrusters 42.5/30
20 Burpees
10 Squat Cleans 60/40