CrossFit Bondi: Wednesday 23rd May 2012

Thursday, May 24, 2012

Wednesday 23rd May 2012

WOD

For time

25 toes to bar

25 overhead squats (40kg/25kg)

Run 400m

50 kettlebell swings (32kg/20kg)

Run 400m

25 overhead squats (40kg/25kg)

25 toes to bar

1 comment:

CrossFit BondiMay 24, 2012 at 11:42 AM
Rhys 16:20 (30kg, 24kg)
Adam 19:56 (40kg, 24kg)
Vanessa 18:48 (13/8kg, 16kg)
Dan 14:25 (20kg, 20kg)
Clarissa 15:00 (Scaled)
Andy 15:00 (30kg, 24kg)
Simone 12:41 (15kg, 16kg)
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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