Friday 12 March

March 12, 2010 | Leave comment | Read More

Press ups Power:

Snatch 4 x 3 rep


W.O.D.


Row 1500m

50 Double under

50 Push press (40/30)

50 Burpee

50 Kettlebell swing (24/16)


Partition the workout any way you want.

Thurdsay 11 March

March 11, 2010 | Leave comment | Read More

Strength:

Deadlift 5 x 3 rep


W.O.D.


10 Box Jump

10 Sit up

10 Overhead Squat (40/30)


10 min, as many rounds as possible.

Wednesday 10 March

March 10, 2010 | 1 Comment | Read More

Strength:

Weighted pull up 3 x 3 rep


W.O.D.


10 Clean (50/35)

15 Kettlebell swing (24/16)

20 Press up


5 rounds for time.

Tuesday 9 March

March 9, 2010 | Leave comment | Read More

What the? Skill:

Gymnastic ring hold progressions

Muscle up progressions

Double unders


W.O.D.


‘Diane’


Deadlift (100/70)

H.S.P.U.


21, 15, 9 reps for time.

Monday 8 March

March 8, 2010 | Leave comment | Read More

Fury on Thrusters Strength:

Overhead Squat 3 x 5 rep


W.O.D.

‘Daniel’


50 Pull-up
Run 400m
21 Thrusters (40/30)
Run 800
21 Thrusters (40/30)
Run 400
50 Pull-up


Compare to 29/12/09

Saturday 6 March

March 6, 2010 | Leave comment | Read More

here is Ben, just before his calf started cramping i think.... Power:


Snatch 3 x 5 rep


W.O.D.


Team Chipper


Row 2000

50 Burpees
Run 400
50 Pull up
Run 400
100 Wall ball

one person doing reps at a time (except for 400m run)


Friday 5 March

March 5, 2010 | Leave comment | Read More

 Strength:

Back Squat 5 x 3 rep


W.O.D.


12 Sumo Deadlift High Pull (50/35)

8 Toe to bar


7 Rounds.


Thursday 4 March

March 4, 2010 | 6 Comments | Read More

 Only 1 month of CrossFit and Elaine completed all 500 reps! she is one tough woman.

W.O.D.


The Filthy Fifty


complete 50 reps of each;

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


Compare to 27/12/09

Wednesday 3 March

March 3, 2010 | Leave comment | Read More

 Gymnastics:

Ring holds

Handstand balance


W.O.D.


‘Elizabeth’


Clean (60/40)

Ring dip


21, 15, 9 reps for time.

Tuesday 2 March

March 2, 2010 | Leave comment | Read More

 Strength/Power:

Push Jerk 5 x 5 rep


W.O.D.


10 Pull up

3 T.G.U. each arm (24/16)

Run 200m


15 min, as many rounds as possible.

Search

Links

Archive

Testimonials

Katie Noble
I started working with Paul and Fei in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble

What is CrossFit? The video