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
Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past me I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.
Thursday 28 February 2013
Monday 11 February 2013
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
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
Sunday 20 January 2013
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
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
Tuesday 15 January 2013
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
@ 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
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