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