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
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