CrossFit Bondi: Friday 13th July 2012

Sunday, July 15, 2012

Friday 13th July 2012

WOD

'Black Friday'

For time:

30 power cleans (70kg)

Run 1600m

40 box facing burpee box jumps (Jump over box each rep)

1 comment:

CrossFit BondiJuly 15, 2012 at 7:27 PM
Brendan 14:46 (60kg)
Paul 18:20 (rxd)
Adam 19:52 (rxd)
Fe 17:01 (23kg, normal burpees)
Vanessa 17:53 (30kg, 20 inch box)
Jason 16:03 (50kg)
David 17:39 (60 then 50kg)
Michael 17:38 (60 then 50kg)
Marnie 20:46 (18kg)
Braith 24:20 (40kg)
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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