Wednesday 30 September 2009. 'Death by 10 Metres'

WOD:
'Death by 10 Metres' (From crossfitendurance.com)
1st Minute - run 1 x 10m shuttle
2nd Minute - run 2 x 10m shuttles
3rd minute - run 3 x 10m shuttles
4th minute - run 4 x 10m shuttles

Continue as long as you can...


Then 3 rounds:
Max reps pull ups
Max reps ring dips
(Rest ~ 3 minutes after each exercise)

Tuesday, 29 September, 2009

Watch this, look in your fridge and pantry, then act accordingly.


WOD:
5 Rounds
15 dumbbell power snatch Left arm (15kg / 10kg)
15 dumbbell power snatch Right arm (15kg / 10kg)
15 Ring Push ups
Run 400m

Monday 28 September, 2009

Wounded Warriors Games - Saturday 3rd October at CFX


WOD:
Deadlift 5-5-5-5

Rest. And then:

3 Rounds:
1 minute max Deadlifts (60kg)
1 minute max AbMat Sit ups
1 minute max Ring Rows
1 min rest

Sunday, 27 September, 2009. Rest Day

Saturday, 26 September 2009

WOD
AMRAP 20 minutes:
15 Sumo Deadlift High Pull (Using Kettlebell)
20 Air squats

Friday, 25 September 2009

WOD

5 rounds:
21 Dumbbell hang clean & jerk (2x15kg / 2x7kg)
Run 400m

Thursday, 24 September, 2009

Dave Castro - CrossFit HQ (Image courtesy CrossFit.com)

Rest Day

Wednesday, 23 September, 2009

WOD:
50 Knees To elbows
100m Lunge Walk
50 Hanging Flutter kicks
100m Lunge Walk
50 Abmat Sit ups
100m Lunge Walk
50 Flutter kicks

Monday 21 September. KB Swing - Push Press - Run

WOD:
40 KB Swings - 40 DB Push Press - Run 400m
30 KB Swings - 30 DB Push Press - Run 400m
20 KB Swings - 20 DB Push Press - Run 400m
10 KB Swings - 10 DB Push Press - Run 400m

Saturday, 19 September, 2009. "Daniel"

WOD

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups