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

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