CrossFit Bondi: Saturday 11th February 2012

Sunday, February 12, 2012

Saturday 11th February 2012

WOD
3 rounds for time:
15 hang power snatch (40kg)
Run 400m
15 burpees

FINISHER
3 rounds for time:
10 ring dips
15 wall ball (20lb, 3m target)

1 comment:

CrossFit BondiFebruary 12, 2012 at 7:04 PM
Luca
11:55 (rxd)
3:40 (rxd)

Paul
13:10 (rxd)
3:300 (rxd)

Vanessa
15:33 (20kg)
4:13 (yellow band, 6kg)

Adam
16:21 (rxd)
4:40 (Yellow, 8kg)

Brendan
11:37 (rxd)
3:20 (rxd)

Jesse
11:35 (20kg)
-

Jimmy
12:08 (rxd)
4:08 (rxd)

Clarko
11:58 (rxd)
3:30 (8kg ball)
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World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman