CrossFit Total
Back Squat
Shoulder press
Deadlift
3 attempts at each lift, highest weight lifted goes towards your final score.
Compare to: 2/07/10
Push press 4 x 5 rep
W.O.D.
Sumo deadlift high pull (40/30)
Toe to bar
21, 15, 9 reps
(25 double under after each round)
Ring holds
Handstands
W.O.D.
Run 800
pull up
Press up
5,10,15, 20 rep
Run 800
Mark has got some explaining to do. The “I only have this pink drink bottle tonight cause i can’t find my one” excuse was wearing thin after 3 weeks. Now you’ve been spotted with the pink mat for sit ups as well….if those arm warmers?? you’re wearing go pink from ‘washing with the colours’ no one will believe you.
Strength:
Weighted pull up 4 x 5
W.O.D.
21 Kettlebell swing (24/16)
15 Overhead squat (40/25)
9 Handstand push up
5 rounds, for time.
Back Squat 5 x 3 rep
W.O.D.
Power clean(60/35)
Sit up
Ring dip
12, 9, 6, 3 reps, for time.
This video may help you for the last exercise
W.O.D.
‘The Filthy Fifty’
Box Jump
Jumping pullup
Kettlebell swing (16/12)
Walking lunges
Knee to elbow
Push press (20/15)
GHD back extension
Wall ball
Burpee
Double under Skip
Complete 50 reps of each before moving onto the next.
Compare to: 06/05/2010
Sgt. Sly is getting strong!! This 185kg Deadlift is 15kg up on previous PB of 170. We were working with the same bar while warming up and for a bit of fun I told him to just load the bar with anything and if he lifts it I will. Didn’t think I’d have to increase my PB by 10kg (now 187.5) to keep to my word!!
CrossFit Total this Friday 545pm, shall we go for 200kg Sgt. Sly?
Strength:
Turkish Get Up (TGU) 3,3,2,1 reps each arm, increase weight each round.
W.O.D.
‘Cards’
The class split into groups of 3 or 4. The task: Get through a deck of cards. Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run for each card.
The exercises;
Barbell Clean & Jerk (20/15kg)
Burpee
Kettlebell swing (24/16)
Run/row 400
Cara got on the leaderboard for the first time with her 5kg strict pull up. There’s at least 10 other girls so close to or achieving bodyweight pull ups now so she’ll have to keep working to stay up there!!
Strength:
Deadlift 5 x 3 rep
W.O.D.
Thruster (40/25)
Box jump
Toe to bar
21, 15, 9 reps, for time.
We had the opportunity to replicate event 4 (move 600LB of sandbags) from last weekends CrossFit Games, modified into a team event: Empty delivery truck of 5000kg of equipment, for time (14.47) in the spirit of the games the boys followed that with the posted WoD after 2 mins rest. :)
Strength:
Weighted pull up 4 x 3 rep
W.O.D.
Clean
10 minutes
(1 rep every 20 sec, record weight used for most number of reps)
Saw this video on CrossFit Hawkes bay’s blog. Inspiration for some of the more advanced members on the rings.
Gymnastics:
Ring holds
Handstand balance
W.O.D.
Lunge (2 step=1 rep)
Sit up
Push press (40/25)
10 to 1 reps