Monthly Archives: February 2013

Thursday 28th February

Strength: Press 5,5,3,3,1,1 5 rds for time Tommy’s B’Day WOD 3 Front squats 100/75kg 5┬ábar muscle ups 10┬ápistols (5 each leg) 26 Double Unders (Work your weaknesses Tommy!)

Wednesday 27th Febuary

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

Tuesday 26th Febuary

Strength: 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..

Monday 25th Febuary

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  

Sunday 24th February

Gym Closed:

Saturday 23rd February

Technique: 10 minutes work on individual goals 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

Friday 22nd February

Open Gym: Still not entered the Open? There is still time….

Thursday 21st February

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

Wednesday 20th February

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

Tuesday 19th February

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