Monday, 12 September 2011

CrossFit Total day

http://www.crossfitwanganui.co.nz/wp-content/uploads/2011/06/StartingStrength.jpg


After a long two weeks of benchmarks taking there toll we are gonna work on some goats and improve are skills along with building are strength, I also wanted to remind you that we have a games day coming up in October for bam bams friend who recently passed away and we are raising money for charity, regards to the plane pull for those of you that haven"t yet collected or donated your money please bring in this week and I will send over to dorset plane pull. 

A - Warm up 5 mins 
5 mins mobility goat 
50 x goat

B - CrossFit Totals

max effort for 1rm 

back squat 
Deadlift 
shoulder press

C - Hollow hold 3 mins

1 comment:

CrossFit Bournemouth said...

bezza - 110, 150, 50 - 310
jnr - 100, 160,52.5 - 312.5
joe - 122.5, 160, 60 - 332.5
martyn - 160, 220, 80 - 460
helen - 64, 76.5, 28 - 165.5
bear - 110, 160, 62.5 - 332.5
ian - 140, 200, 80 - 420
rich - 85.5, 130, 50 - 266.5
mark s - 64, 160, 54 - 318
boomer - 124, 150, 57 - 331
big daddy - 84, 130, 44 - 258
dan - 120, 168, 60 - 348
tom - 130, 174, 70 - 374
woody - 114, 144, 68 - 326
bam bam - 64, 80, 28 - 236
claude - 60, 94, 24 - 178
chopper - 94, 110, 42.5 - 246.5
matt v 90, 110, 59 - 259
pants - 120, 160, 54 - 334
daz - 130, 160, 60 - 350
leigh - 100, 170, 40 - 310
traveler - 120, 190, 68 - 378
matt r - 110, 180, 60 - 350
bruce - 144, 190, 78 - 418
ryan - 180, 130, 70 - 380
nemo - 82.5, 40, 28.5 - 151
james - 180, 120, 68 - 368
dom - 112.5, 60, 44 - 216.5
sam - 125, 80, 50 - 255

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