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Showing posts from March, 2012

Khalipa & Maddox Battle Froning cf new totals

<p>A - Warm Up <br>3 rounds <br>lunges <br>15 KB swings <br>15 push ups <br>15 pvc snatch balance <br>B - Totals <br>find your 1rm <br>clean <br>bench press<br>oh squats <br>C - mobility A - Warm Up <br>3 rounds <br>lunges <br>15 KB swings <br>15 push ups <br&…

thursday rest day

A - Warm Up
Individual mobility
B - Rest Day Catch up WOD
- muscle ups
30 muscle ups  for time
quick demo of a goblet kb squat 
A - Warm Up
3 rounds
15 PVC Cleans
15 Oh squats
15 pvc snatch balance
B - 20 min AMRAP
10 KB swings @ 24/16
15 KB goblet Squats @24/16
C - 3 min Superman hold

tuesdays wod

A - Warm Up
3 rounds
15 push ups
15 sit ups
15 back ext
15 squats
B - Lynne
5 rounds max reps
BW Bench press
Pull ups
C - 100 twists @15/10
A - Warm Up 3 rounds 15 Air squats hamstring walk outs 15 scaled HSPU 15 SDHP B - CrossFit Totals find your 1 rm deadlift back squat press C - Mobility
A - Warm Up 3 rounds 15 wall balls  lunges  15 pvc pass overs 10 hamstring walk outs 
B- Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
C - Mobility
Cherry Picking

I’m going to make this short and sweet (like a cherry): don’t cherry pick! Nobody likes it when you sit by the goal or basket and wait for the ball to come your way, allowing you to make the easy score. Don’t be that guy!
What am I talking about? Cherry picking WOD’s has been around for centuries, or maybe just since CrossFit started about 10 years ago. It involves checking the blog in the morning before the WOD, making a sour face, and then proclaiming to whoever is within earshot, “Ew, more burpees and running, there’s no way I’m going to CrossFit !” Cherry picking is a natural human reaction; you don’t want to go and do something A) you don’t like doing or B) you may look bad doing. Most everyone who comes to the gym “likes” CrossFit for a number of different reasons. However, no one truly likes burpees or (insert least favorite exercise). But, and here’s the point, the exercises you least like doing are probably the ones you need to do the most. Force yourself to show…
A - Warm Up  3 rounds  broad jumps  hamstring walk outs  15 sit ups  15 scaled HSPU 
B - 40 Burpee "buy in" 30-24-18  Air Squats  push ups (hog)  pull ups  40 Burpee "cash out"
C - 3mins hollow colds
A - Warm Up  3 rounds  15 OH squats  Sumo Squats  Lunges  15 Arm Haulers 
B - Oh Squats  5 rm 
C - Nancy  5 rounds  400m Run  15 OH Squats, 40/30kg 
D - 100 back extensions
A -  Warm Up  3 rounds  hamstring walk outs  15 SDHP  15 push ups  15 Squats  B -  "DT" Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps C -  100 twists @10/5kg  30 oh sit ups
A - Warm Up  3 rounds  broad jumps
15 pvc pass overs
hamstring walk outs
15 pvc thruster 
B - Open wod 12.4 12 min AMRAP  150 wall balls 9/6kg (sub thrusters 20/15kg) 90 double unders (sub tuck jumps) 30 Muscle ups (floor muscle ups) 
C - cool down and mobility
compare the two different styles and attack in a way in which suits your strengths
A - Warm Up  individual mobility  for 15 mins 
B - Double unders  tekkers 
C - Muscle up  tekkers
D - ?
with thanks to CrossFit Gold coast 
A] Hang Squat Clean
3-3-3-3-3 B]
15 min AMRAP
Run 200m
45 Double Unders
15 Front Squat 50/35kg C]
100 Hollow Rocks
New hoodies and tshirts designs please message me with sizes and orders   A]
Snatch balance B]
For time:
Run 400m
10 Wall walk
20 Overhead Lunge (PVC pipe)
30 KB Swing 24/16kg
Run 400m C]
how CrossFit and CrossFit Bournemouth is evolving what this space 
A] Deadlift
3 sets @Bodyweight B] 5 min AMRAP
drive way run
10 Burpees Rest 3 mins C] 5 min AMRAP
15 KB Swings
10 Pushups (HOG) D] 3 min hollow hold

open wod 12.3

A - Warm Up  3 rounds  15 squats  15 push ups  15 sit ups  15 hamstring walk outs 
B - Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24" box / F 20" box)
12 STOH (M 52.5 / F 34)
9 Toes-to-bar

Scaled  15 box jumps (m 24"/F 20") 12 STOH (m 40/ F 25) 9 toes-to-rings/v-sit ups
Salo making push press look easy. lets start getting ready for tomorrows 1st attempt at games wod for those in open. None open members can either hit a catch up wod or get involved in some tekkers and mobility on your rest day
A - Individual Mobility  15 mins
B - Plyo Box Jumps    - Tekkers               - mobility issues  C - Push Press         - tekkers           - mobility  D - 5 min AMRAP  10 box jumps 24"/20" 7 Push press 20/15kg  5 V-ups 
Catch up WOD
just an example that it can be done fast 
A - Warm Up  3 rounds  15 leg swings  15 sit ups 15 back ext 15 push ups B - Deadlift  find your 3rm in 15mins  C - Diane  21-15-9  deadlift 100/75kg  HSPU
D - 100 twists @10/5kg  30 oh sit ups
Time for EVA  5 rounds  800m run  30 kettlebell swings 32/24kg  30 Pull ups
Front Squat
3 sets of Max @ Bodyweight B]
15 Min AMRAP
10 Front Squat 70/45kg
10 KB Swing 32/24kg
10 Burpee Box plate
10 V sit ups
Recap on yesterdays wod ready for the open crew to hit again on the weekend.  From the sessions I watched and my 1st attempt its clear that as we hit are lifts we have to hit all three pulls. Have confidence in are mobility to drop into a deep OH Squat position
A - Warm up   2 rounds 15 snatch high pulls 15 power snatch 15 snatch balance 15 snatches 
B - Tekkers 
Spend time working on transition from 2nd pull to 3rd break down movement issues - hamstrings  - hips  - internal rotation of shoulders  - external rotation of shoulders 
test and retest after each area

A- Warm up  3 rounds  15 Snatch high pulls  15 Power Snatch 15 Snatch Balance  15 Squat Snatch 
B - Snatch tekkers 
C - Games Wod 12.2 in a 10 min window 30 reps @ 34/20 30 reps @ 60/34 30 reps @ 75/45 AMRAP @ 95/55