Thursday 28th February

By | 2013-05-02T11:53:40+00:00 February 24th, 2013|Uncategorized|

Strength:
Press 5,5,3,3,1,1

CFT’s very own Kristian Clever.
Happy Birthday!

5 rds for time
Tommy’s B’Day WOD

3 Front squats 100/75kg
5 bar muscle ups
10 pistols (5 each leg)
26 Double Unders (Work your weaknesses Tommy!)

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Wednesday 27th Febuary

By | 2013-05-02T11:53:40+00:00 February 24th, 2013|Uncategorized|

Rich and Richard astounded by Joel’s back levers

Strength:
6 sets of
1 clean deadlift to knees
1 clean pull
1 clean & jerk
*Rest as needed between sets
**Increase weight with each set

Met Con:
‘Isabel’
30 snatches 60/42.5kg

CrossFit Rugby:

Strength/Power:
T-Test x 5 – Each test to follow 3 x Deadlift at 85% 3RM

Met Con: 6 Rds – Each rd starts every 4 mins even if previous not complete.
3 Power Clean and Jerks 75/50kg
10 Box Jumps 24/20″
200m row

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Tuesday 26th Febuary

By | 2013-05-02T11:53:40+00:00 February 24th, 2013|Uncategorized|

Strength:

Rick holding a back lever at last nights session

Front squat 5,5,3,3,1,1

Met Con:
Partner Wod
12 min AMRAP
Partner A completes 1 round of cindy while the B holds a plank, change over. Partner A completes 2 rounds of cindy while B holds a plank, change over.. etc

1 min rest

Individual 10 min AMRAP of
5 deck squats
15 KB swings 32/24kg
30 hill climbers

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Monday 25th Febuary

By | 2013-05-02T11:53:40+00:00 February 24th, 2013|Uncategorized|

Darrell and the 8:15 class hitting some squats.

Strength:
Back Lever 4x 3 out & in’s + lower through
Strict toes to bar 3×10

Met Con:
3 rds
30 back squats 50/35kg
30 pull ups
30 shoulder to overhead 50/35kg

 

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Saturday 23rd February

By | 2013-05-02T11:53:40+00:00 February 14th, 2013|Uncategorized|

Technique: 10 minutes work on individual goals

KB Swings from days gone by at CFT – Summer 2011

Strength:
Deadlift 8×2 on the min

Met Con: CrossFit Open WOD 11.1
5 min AMRAP
Squat Clean 75/50kg
Push Jerk 75/50kg

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Thursday 21st February

By | 2013-05-02T11:53:41+00:00 February 14th, 2013|Uncategorized|

Theo adding extra depth to his push ups.

Strength:
Power snatch 5×3
Press 5×5

Met Con:
7 min AMRAP
Climbing the ladder
3 Thrusters 45/30kg
3 Chest to bar pull ups
6 Thrusters
6 Chest to bar pull ups
9,9,12,12…..etc

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Wednesday 20th February

By | 2013-05-02T11:53:41+00:00 February 14th, 2013|Uncategorized|

Handstand push ups from last weeks double 21/15/9 wod.

Extra class added to Thursdays, 16:15 CrossFit.

Strength:
Squat 5×5
Weighted pull up 5×2

Met Con:
3 rds
7 Front squats 80/60kg
7 Muscle ups

CrossFit Rugby:

Met Con: ‘3,2,1 Open 2012’
4 min AMRAP Burpees
2 mins recovery
4 min of
12 Snatches 30/20kg
12 Snatches 60/35 kg
AMRAP remaining time Snatches 75/45kg
2 min recovery
4 min AMRAP 10 Box jumps 24/20
8 Push Press 50/35kg
6 Toes to Bar
2 min recovery
4 min AMRAP 50 Wall Balls 9/6kg
30 DU
10 MU
2 min recovery
4 min Thruster Ladder
3 Thruster 42.5/30kg
3 Chest to Bar Pullups
6 Thrusters
6 Chest to Bar Pullups etc

 

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Tuesday 19th February

By | 2013-05-02T11:53:41+00:00 February 14th, 2013|Uncategorized|

Matt on pull ups and Jules on push ups.

Strength:
Front lever 5x 3 out & in’s + 1 lower through
Muscle up 3×5

Met con:
3 rds
12 Ground to overhead 50/35kg
15 Pull ups
18 KB swings 24/16kg

 

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