CrossFit Bondi: Thursday 27th September 2012

Wednesday, September 26, 2012

Thursday 27th September 2012

WOD
A.
SDHP
5 5 5

B.
Tabata circuit for TOTAL reps:

SDHP (35/25kg)

Dumbbell push press (15/10kg)

Burpees

1 circuit = 4 minutes: 20s work / 10s rest

Post total reps to comments.

1 comment:

CrossFit BondiSeptember 28, 2012 at 10:28 PM
Adam 40, 45, 50kg (181reps) RX
Chris-progressions (142reps) 20kg/7.5kg
James-progressions (131reps) 30kg/10kg
Clarissa-progressions (169reps) 18kg/7.5kg
Sarah 20, 25, 30kg (193reps) 20kg/7.5kg
Zane 45, 50, 55kg (185reps) 30kg/12.5kg
Louise 18, 23, 25 (161reps)
Mega 60, 60, 65kg (248reps) RX
Pauly 60, 60, 65kg (246reps) RX
Emma 35, 35, 35kg (148reps) 20kg/7.5kg
Yaron-progression (136reps) 16kb/7kg
Chris-progression (227reps) 20kb/7.5kg
Louy-progression (199reps) 20kb/7.5kg
Adrian-progression (218reps) 16kb/10kg
Auriol-progression (141reps) 16kb/5kg
Sofia 18, 18, 18kg (151reps) 13kg/5kg
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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