11-15th October: Grip it

11/10/10

Squats 3x3

WOD 3RDs 5x 1 minutes of

Farmers walk
Kettlebell swings
Pull ups
Air squats
Push ups

12/10/10

Push press 3 x 3

WOD
50SDHP

21,15,9
Burpees
Box jumps
Pull ups

50SDHP

13/10/10

Hang Cleans 3x3

WOD

3 minutes box jumps

60 seconds rest

10 minutes Cindy:
AMRAP
5 pull ups
10 Push ups
15 squats

60 seconds rest

5 rounds:
10 Burpees
20 KB swings

14/10/10

Hang Snatch

5 rounds:
Deadlifts (60kg) (AMRAP 60 seconds)
Box jumps (AMRAP 60 seconds)

5 rounds:
Thrusters (30kg) x 10 (60 seconds cut off)
Press ups x 10

15/10/10

Dead lift 5x3

WOD
30,25,20....5
Kettlebell swings
K2E

4-8th October: Oly, Oly, Oly, Oi Oi Oi.

This week we had an oly focus to tie in with the CrossFit USAW games at the weekend.

04/10/10

Cleans 1RM

25 minutes to find 1RM

WOD from the Games

6 cleans @30kg
12 Pull ups
24 Double unders/72 singles
AMRAP in 10 mins

05/10/10

Split Jerks

25 minutes to find 1RM

WOD

5 Rounds

Push Jerk x 5 (80% 1RM)

Burpees x 10

06/10/10
OHS 1RM
25 minutes to find 1RM

WOD

21 15 9
Sit ups
OHS @ 20kg
Box Jumps

07/10/10

Dead lift
3x3

AMRAP 10-15 minutes

15 Deadlifts (60kg)
10 chin ups

08/10/10

Snatch 5x2

WOD

Sprints

5x 400m

Corrr, That's a strong Core

1 RM MAX Week.

Those who followed the programe improved, those he didn't, didn't.

27/09/10


DL 1 RM


WOD

20 K 2 E
20 Sit Ups
20 Box jumps
20 Bulgarian Bag around the worlds
20 press ups

x 3

28/09/10

Squats 1RM


WOD

AMRAP 20minutes

200m sprint
15 HPS (20kg)
5 Ring dips

29/09/10

Press 1RM

WOD
KB complex

5 swings
5 press
5 push press
5 snatch
5 thrusters
5 OHS

30/09/10

Overhead squat 5x3

WOD

21,15,9

Overhead Squat

Pull ups

01/10/10

Catch up on 1RM

September 20-25th: Lost and Found

It's been a long time since the last update, I know, but I lost my paparazzi camera and then found it again and time was also lost. Found the camera and some time again so here's some update.

20/09/10

Press 3x3

200m sprints x 10

Max rep dead hang pull ups
X 3 rds

100 sit ups

21/09/10

Snatch

AMRAP in 15 minutes
200 metres
10 x 30kg Power Snatch
5 x Ring Dips

Stability

22/09/10

Buran

21,15,9

Thrusters
Burrpees

This is a great variation that if you don’t have the pull up facility. We have that but just wanted to do this as it has that same I’m going to puke effect…possibly moreso.

23/09/10

3x3 Deadlift 90%

Running Jackie

24/09/10

3x 3 squats @90% = 55kg

Met Con

25 double unders 10 Burpees
25 double unders 20 Box jumps
25 double unders 30 Pull ups
25 double unders 40 sit ups
25 double unders 50 press ups
25 double unders 60 squats