Thursday, 28 February 2013

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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