Strenght

10am

3x5 Squat
3x5 Bench Press
1x5 Deadlift
1x5 Weighted Chins

"Elizabeth"

21-15-9
60 Kg Cleans (Full Squat Cleans for rxd)
Ring Dips

For Time

25 Deadlifts 60 kg's
50 Push Ups
25 Kettlebell Swings 20 kg's
50 Sit Ups

3 Rounds for Time (Rxd at 5 rounds)

WOD Courtesy of US Affiliate www.navyseals.com

'Jackie'

1000m Row
50 Thrusters at 20 kg's
30 Pull Ups

For Time

Isabel:

30 x 60 kg Snatch's for time

0600-0700

Planned outdoor session rained out.

Substituted with "FRAN"

21/15/9
40 Kg Thrusters
Pull Ups

1715 Session

FIGHT GONE BAD:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for a total of 3 rounds.

The stations are:

1. thrusters, 20 kg bar (sub for Wall ball)
2. Sumo deadlift high-pull: 24 Kg Kettlebell
3. Box Jump: 20" box (Reps)
4. Push-press: 30 Kg (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," move immediately to the next station for good score.

One point is given for each rep, except on the rower where each calorie is one point.

NO 1900 STRENGTH SESSION

Instead:

Run 2.4 k
or
Row 2 K

Post or record your results

NO 0600-0700 CLASS

Afternoon Session 1715-1815

"Cindy"

5 Pull Ups
10 Push Ups
15 Squats

As many rounds as possible in 20 minutes.

10am

Strength 3x5

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans
3x5 Weighted Chins

Grace:

30 x 135 lb Clean and Jerks

Overhead squat
3-3-3-3-3 reps

From HQ 090114

Cleans and dips:

15 Power cleans 70 Kg's
30 Ring Dips
12 Power Cleans
24 Ring Dips
9 Power Cleans
12 Ring Dips
3 Power Cleans
6 Ring Dips
For Time

From HQ 090113

OR

Medicine Ball Cleans and Push Ups:
30 Medicine Ball Cleans
40 Push Ups
25 MBC
30 Push Ups
15 MBC
20 Push Ups
10 MBC
10 Push Ups
For Time

Sharon posted a 149.9 this morning on the Concept2 Rower. This time has her in the top ten female times on crossfit.com website and the second fastest time overall in The Shed.

Crossfit Trophy Case


Concept2 have there own rankings on the website that has divisions for sex/age/weight. Sharons new time would have her ranked 5th in her division world wide. We need to look at getting the time registered.

Strength



7pm

3x5 Squat
3x5 Bench Press
1x5 Deadlift
1 Weighted Chins

For Those Who Missed It Thursday:

5 Deadlifts 100kg
10 Burpees

5 Rounds for time

10am

Strength 3x5

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans
3x5 Weighted Chins

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Strength

7pm

3x5 Squat
3x5 Bench Press
1x5 Deadlift
1 Weighted Chins

6am

Clean and Jerk ladder

135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

5:15pm

Basics and Drills

Afternoon WOD

10 Thrusters 30 Kg's
10 Pull Ups
As many rounds as possible in 20 minutes

10am

Strength 3x5

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans
3x5 Weighted Chins

Hair of the Dog work out, what better for a Hangover

"300"

<

Steve Muscle up

Strength

3x5 Squat
3x5 Bench Press
1x5 Deadlift
1x5 Weighted Chins