CrossFit Bondi: Wednesday 15th February 2012

Wednesday, February 15, 2012

Wednesday 15th February 2012

Sign up for the CrossFit Games Open! Are you the Fittest?

WOD
4 rounds for time
Run 400m
20 burpees
20 abmat sit ups

FINISHER
Max rep unbroken kettlebell swings (Choose your load)

1 comment:

CrossFit BondiFebruary 16, 2012 at 9:37 AM
Paul
17:40
35 reps @ 32kg

Rob
22:20
42 reps @ 16kg

Fiona O'C
21:34
50 reps @ 12kg

Jo
20:27
42 reps @ 12kg

Brendan
15:35
24 reps @ 32kg

Fiona Ryan
19:15
70 reps @ 16kg

Marnie
21:07 (15 burpees in rnds 3 & 4)
26 @ 12kg

Owen
19:38
25 reps @ 24kg

Josh
19:17 (Sub 300 single skips for 400m)
52 @ 20kg
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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