Tuesday, 12 February 2013
CrossFit @ BoxHQ

3 x 5 PP - 35kg

15 mins AMRAP
5 PP
10 KTE
15 KB swing

10 rnds exact - 25kg PP and 12-16kg KB

Wednesday, 13 February 2013
CrossFit @ BoxHQ

3 rnds intervals - 45/15
rower
wall balls - 6kg
burpee box jumps
GHD sit ups
v ups
geckos

Thursday, 14 February 2013
CrossFit @ BoxHQ

"Nancy"

5 RFT
400m run
15 OHSQ

16.04 - 20kg OHSQ

Friday, 15 February 2013
CrossFit @ BoxHQ

3 x 5 DL - 65kg

18 mins AMRAP
10 thrusters
10 front squats
20 HR push ups
200m run

5 rnds + 2 front squats - total bar weighed 20kgs

Saturday, 16 February 2013
CrossFit @ BoxHQ

"Manion"

7 RFT
29 back squats
400m run

30.26 - 25kg back squats

Wednesday, 20 February 2013
CrossFit @ BoxHQ

3 x 5 squat cleans - 25kg

21-15-9
squat cleans
pull ups
HR push ups

10.07 - 25kg squat cleans, blue band for pull ups

Thursday, 21 February 2013
CrossFit @ BoxHQ

1RM Turkish get ups - 16kg

"Helen"

3 RFT
21 KB swings
12 pull ups
400m run

11.59 - 16kg KB, blue band for pull ups

Friday, 22 February 2013
CrossFit @ BoxHQ

3 x 5 back squats

20 mins AMRAP
400m run
25 air squats
25 sit ups
15 push ups
10 DL
5 cleans

4 rnds exact - bar weighed 30kg

Saturday, 23 February 2013
CrossFit @ BoxHQ

Partner WOD
100 push ups
100 sit ups
100 mt climbers
100 KB swings
50 burpees
50 box jumps
hold 50kg barbell whilst partner performing reps

16.34 - 16kg KB, 20 inch box

Monday, 21 January 2013
CrossFit @ BoxHQ

3 x 5 warm up OHSQ with 15kg bar

20 mins AMRAP
50 DU (100 singles)
10 OHSQ
200m run

6 rns + 7 OHSQ - 20kg

Tuesday, 22 January 2013
CrossFit @ BoxHQ

Split jerks tech

5 RFT
21 KB swings
15 DB thrusters
9 box jumps
5 burpees

14.42 - 12kg KB, 8kg DBs, 20 inch box

Wednesday, 23 January 2013
CrossFit @ BoxHQ

3 rnds intervals 45/15 - 30kg
PP
v ups
SDHP
mt climbers
burpees
front squats

Thursday, 24 January 2013
CrossFit @ BoxHQ

"Cindy"

20 mins AMRAP
5 pull ups
10 push ups
15 squats

17 rnds + 7 squats - blue band for pull ups

Saturday, 26 January 2013
CrossFit @ BoxHQ

"Rankel"

20 mins AMRAP
6 DL
7 burpee KTE
10 KB swings
200m run

6 rnds + DL - 50kg deads, 16kg KB

Monday, 28 January 2013
CrossFit @ BoxHQ

20 mins AMRAP
6 burpees
12 PP
25 SDHP
200m w/ med ball

4 rnds + burpees - 25kg bar, 6kg med ball

Tuesday, 29 January 2013
CrossFit @ BoxHQ

4 x 8 back squat - 45kg

15 mins AMRAP
15 box jumps
12 hang cleans
9 KTE

5 rnds + 7 cleans - 20 inch box, 25kg bar

Wednesday, 30 January 2013
CrossFit @ BoxHQ

Tabata
wall balls - 6kgs
ring dips
GDH sit ups
pull ups - blue band
rower

Thursday, 31 January 2013
CrossFit @ BoxHQ

3 x 3 front squat - 40kg

"Fran"

21-15-9
thrusters
pull ups

6.18 - 30kgs, blue band

Friday, 1 February 2013
CrossFit @ BoxHQ

4 RFT
50 KB swings
50 sit ups
400m run

25.48 - 12kg KB

Monday, 4 February 2013
CrossFit @ BoxHQ

50-40-30-20-10-5
goblet squat
push ups
mt climbers
200m run

finished rnd of 10 in 20.23

Tuesday, 5 February 2013
CrossFit @ BoxHQ

5 x 5 DL - 70-75kg

12 mins AMRAP
12 thrusters
5 OTB burpees

5 rnds + 2 burps - 25kg

Friday, 8 February 2013
CrossFit @ BoxHQ

3 x 4 front squat - 40kg

15 SDHP
800m run
20 SDHP
400m run
30 SDHP
200m run

10.45 - 25kg

Wednesday, 16 January 2013
CrossFit @ BoxHQ

3rnds - 45 secs on 15 secs off
Turkish get ups
burpees
mt climbers
rower
wall walks
GHD sit ups

8kg KB for get ups

@ Boxing Works

1 hr boxing class

modified ZWOW #51
50 mt climbers
20 pike leg lift
10 burpees
20 pike leg lift
10 burpees
20 pike leg lift
10 burpees
50 mini air squats
10 divebombers
50 mini air squats
10 divebombers
50 mt climbers

approx. 9.27

Thursday, 17 January 2013
CrossFit @ BoxHQ

"Angie"

100 pull ups
100 HR push ups
100 sit ups
100 squats

20.59 - green band

@ Boxing Works

1hr Thai boxing class

Friday, 18 January 2013
CrossFit @ BoxHQ

3 x 5 DL - 65kg

5 RFT
12 DL
25 KB swing
30 back extensions
200m run

approx 17 mins - 30kg DL and 8kg KB

@ Hom Yoga

75 mins Vinyasa class

Saturday, 19 January 2013
CrossFit @ BoxHQ

"Pheezy"

5 RFT
5 front squat
18 pull ups
5 power cleans
18 KTE
5 PP
18 HR push ups

16.25 - 30kgs and blue band

Monday, 7 January 2013
@ Boxing Works

1.5 hr pads session

Tuesday, 8 January 2013
CrossFit @ BoxHQ

18 mins AMRAP - 1 min per exercise
DL
power cleans
PP
thrusters
back squat
SDHP
20kg

@ Boxing Works

1 hour Thai boxing class

Wednesday, 9 January 2013
CrossFit @ BoxHQ

Front squat 4 x 8 - 35kg

10-15-25-15-10
KB swings
burpees
buyout run - 400m

11.27 - 12kg KB

Thursday, 10 January 2013
@ Boxing Works

1 hr Thai boxing class 
2 rnds boxing sparring

Friday, 11 January 2013
CrossFit @ BoxHQ

20 mins AMRAP
35 squats
18 KTE 
12 box jumps
200m run

5 rnds + 13 squats - 20 inch box

Dance @ SDC

1.5 hr hip hop class


Saturday, 12 January 2013
CrossFit @ BoxHQ

"White"

5 RFT
1 rope climb
10 wall balls
21 OH lunges
400m run

25.47 - 6kg med ball, 10kg plate for lunges

@ Boxing Works

8-9 rnds Muay Thai and kickboxing sparring

Sunday, 13 January 2013
@ Hom Yoga

1 hr Hot Flow class

Monday, 14 January 2013
CrossFit @ BoxHQ

3 x 5 back squat - 50kg

18 mins AMRAP
15 pull ups
12 thrusters
9 burpees

5 rnds + 9 pull ups - green band, 20kg bar

@ Boxing Works


1.5 hr pads session

Ab Ripper X 

Tuesday, 15 January 2013
CrossFit @ BoxHQ

3 x 5 PP - 35kg

10-1 descending
wall balls
PP
sit ups
400m run on 6th round
200m buyout run

11.56 - 6kg wall balls, 20kg bar

Thursday, 20 December 2012
Standup @ Boxing Works

Boxing contact drills
5 x 2 min rnds boxing sparring
Tabata bag sprints

Friday, 21 December 2012
CrossFit @ BoxHQ

5 x 5 PP - 35kg

12 mins AMRAP
5 DL
5 PP
5 OTB burpees

13 rnds - 20kg Rx'ed

Saturday, 22 December 2012
CrossFit @ BoxHQ

"Victoria"

5 RFT
10 thrusters
14 box jumps
12 SDHP
12 burpees
27 KB swings

23.09 - 20kg for the bar, 20 inch box, 12kg KB

Monday, 24 December 2012

Ground & Standup @ Boxing Works

1.5 hr grappling incl. 2 rnds free wrestling
1.5 hr pads session

Tuesday, 18 December 2012
Standup @ Boxing Works

1 hr Thai boxing class

Wednesday, 19 December 2012
MetCon w/ Elite Training Systems

9 RFT - every 3rd rnd 400m run
3 squat clean thrust
4 HSS (handstand support)
5 burpees

16.10 - 25kg thrusters, subbed 200 skips for 2 rnds of running

Standup @ Boxing Works

1 hr Thai boxing class

Thursday, 20 December 2012
CrossFit @ BoxHQ

"Murph" - 30 mins cap

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

78 squats - green band, push ups on knees

Monday, 17 December 2012
CrossFit @ BoxHQ

4 x 8 good mornings - 20kg

20 mins AMRAP
6 burpees
12 KB swings
24 hand release push ups
200m run

6 rnds + 4 push ups - 12kg KB

Standup @ Boxing Works

1.5 hrs boxing and kickboxing pads