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
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