Blog Archives
16-05-13
Strength:
Press
3-3-3-3-3
Metcon
3 types of Tabata:
Row – Cal
Run – 10 Metre Interval = 1 rep
Double Unders.
2 minutes recovery between each exercise.
As many reps as possible. Tally score for each and post.
*Fit-Kids runs today from 4 to 4:45, Tomorrow its Crossfit Teens from 4 to 4:45.
Spread the word our kids are getting healthier & fitter than your kids!
09-05-13
Team Wod
3 rounds of:
Row 400m,
whilst partner amraps;
7 toes thru rings
7 ring pull ups
21 kbs 24/16 kg
18-04-13
a.Row
3 km for time.
b. Metcon
50 Double Unders
21 Ring Push Ups
21 Ring Rows
50 Double Unders
15 Ring Push Ups
15 Ring Rows
50 Double Unders
9 Ring Push Ups
9 Ring Rows
02-04-13
1. Row – for distance
30 seconds on – 30 seconds rest for ten minutes.
2. Front Squat
5-5-5-5-5
2 minutes per set.
3. 21-18-15-12-9-6-3
Kettlebell swing
Abmat Sit Ups
Remember tomorrow night we have PPS – Physio coming in for a shoulder clinic. They will be discussing shoulder function, rehab and strengthening plus Buz will be on hand to answer any of your questions about injury management & prevention.
7pm with the WOD following on.
