30/1/11 - REST DAY

REST DAY

Catch up on workouts throughout the week

29/1/11 - WOD

Complete for time:

50 Box Jumps (20")

5 Rope Climbs

50 KB Swings (24kg/16kg)

50 Sit Ups

50 Hang Power Cleans (20kg/ 12kg KB)

800 metre run

50 Back Extensions

28/1/11 - STRENGTH

Squat Clean

3-3-3-3-3-3-3

27/1/11 - HOLBROOK

Complete 10 rounds:

5 Thrusters (52.5kg/35kg)

10 Pull Ups

100 metre sprint

Rest 1 minute between rounds

26/1/11 - REST DAY

REST DAY

Complete 150 press ups for time:

Everytime you stop - complete 400 metre run before starting again

25/1/11 - WOD

Complete 3 rounds for time:

12 Muscle Ups

75 Squats

24/1/11 - WOD

3 rounds:

800 metre run

2 minute rest in between each round

23/1/11 - WOD

Complete 3 rounds for time of:

10 Deadlifts (125kg/75kg)

50 Double Unders

22/01/11 - REST DAY

Complete 3 rounds for time of:

40 SDHP

30 Push Press

20 OHS

Men - 35kg

Women - 20kg

21/01/11 - WOD

Complete:

21 L-Pull Ups

20 single leg squats

18 L Pull Ups

16 single leg squats

15 L Pull Ups

12 single leg squats

12 L Pull Ups

8 single leg squats

20/01/11 - STRENGTH

Snatch

1-1-1-1-1-1-1

19/01/11- WOD

Complete 5 rounds for time:

400 metre run

20 Burpees

15 Bent over row (24kg/20kg each hand)

18/1/11 - REST DAY

Complete 5 rounds for time:

Front Squat (60kg/40kg)

KB Swings (24kg/16kg)

17/1/11 - WOD

Complete 5 rounds:

15" Rope Climb - As many as you can in 3 minutes

16/01/11 - TOTAL

Big 190kg for the coach!!

"CrossFit Total"

1 rep max - Back squat

1 rep max - Strict Press

1 rep max - Deadlift

15/01/11 - ELIZABETH

Complete 21-15-9 of:

Squat Cleans (60kg/42.5kg)

Ring Dips

14/01/11 - REST DAY

Complete 3 rounds for time of:

20 KB Swings (20kg/16kg)

40 Push Press (20kg/15kg)

60 Squats

13/01/11 - WOD

Complete 5 rounds for time:

20 GHDs

5 Push Jerk (Heavy)

NEW GYM

WE GOT THE PLANNING PERMISSION! Very excited now - looking forward to the new gym!

12/01/11 - WOD

Arms = Blown!

Complete AMRAP 15 mins:

250 metre row

25 Press ups

11/01/11 - WOD

Complete 3 rounds for time of:

6 Muscle ups

30 Wall Ball (10kg/7kg @ 10ft)

12 HSPU

15 Power Cleans (60kg/35kg)

10/01/11 - REST DAY

Complete 2 rounds for time of:

500 metre row

30 double unders

20 thrusters (20kg/10kg)

10 burpees

09/01/11 - WOD

The Olive vs The Socks

Actions spoke louder than words today at Funct when the J man took on the socks in a workout that would finally put the bitching to an end. The workout involved a 500 metre row, double unders, thrusters (20kg) and burpees (not once but twice)! It was neck and neck all the way through until The Socks stepped up a pace and left Olive behind.

Well done guys - it was a pleasure to watch!!!

Weighted pull ups:

1-1-1-1-1-1-1

THEN

Double Tabata Row

KERRY'S 1ST PULL UP

Kerry does her first pull up!!

08/01/11 - WOD

SP & Max prepare for the wall walk (all smiles now!)

Complete 5 rounds for time of:

10 Wall Walk

10 Toes-to-Bar

20 Box Jumps (24"/20")

07/01/11 - RANKEL

Complete AMRAP 20 minutes:

6 Deadlift (100kg/75kg)

7 Burpee pull-ups

10 KB Swings (32kg/24kg)

200 metre run

06/01/11 - REST DAY

Complete 5 rounds for time:

30 Squats

20 KB Swings (24kg/16kg)

10 Burpees

05/01/11 - FRAN

Complete 21-15-9 reps of:

Thrusters (42.5kg/30kg)

Pull Ups

04/01/11 - WOD

Front Squat

3-3-3-3-3

THEN

"Jack"

AMRAP 20 mins:

10 Push Press (52.5kg/30kg)

10 KB Swings (24kg/16kg)

10 Box Jumps (24"/20")

03/01/11 - WOD

Complete 3 rounds for time of:

400 metre run

30 OHS (35kg/20kg)

21 Pull Ups