1. Warm up
2. Skill practise; handstand: push ups, negatives, wall walks, walking, holds
3. Three rounds for time of:
24/16 kg kettlebell snatch, left arm, 21 reps
Pull up, 9 reps
24/16 kg kettlebell snatch, right arm, 21 reps
Pull up, 9 reps
4. Recovery: mobility
James 12:23 (16 kg high pull, 2 x red bands)
Suzanne 8:56 (12 kg high pull, 2 x blue bands)
Jon 11:28 (16 kg)
Alex 11:20 (16 kg)
1. Warm up
2. Skill practise: muscle ups
3. Complete as many rounds as possible in 15 minutes of:
20/14 lb wall ball shots, 10 reps
Toes to bar, 10 reps
25/21" box jumps, 10 reps
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Mon 26 Sep 2011. Have a look at the comments, videos and scores here and here
James 5 rounds + 4 box jumps (RX)
Jon 6 rounds + 6 box jumps (16 lb ball)
Suzanne 9 rounds + 6 box jumps (10 lb ball, knee raises, 12" box)
Alex 7 rounds + 4 toes to bar (RX-)
Simon 7 rounds + 7 box jumps (10 lb ball, knee raises, 21" box)
Lauren 7 rounds + 10 wall ball (10 lb ball, knee raises, 12" box)
Congratulations to Alex who also nailed his first muscle up tonight, great effort!
1. Warm up
2. Skill practise: clean
3. Three rounds for time of:
30/20 kg hang squat clean, 18 reps
Pull up, 15 reps
60/40 kg power clean, 12 reps
Handstand push up, 9 reps
4. Recovery: mobility
Suzanne 16:00 (15 kg, 2 x blue band, 20 kg, hand release push ups)
Jon 15:15 (25 kg, 40 kg, greeb + blue band HSPU)
Kate 17:32 (20 kg kg, red + blue band, 25 kg, hand release push ups)
Dan 17:52 (20 kg, blue + red band, 30 kg, hand release push ups)
Lauren 17:10 (15 kg, 2 x blue band, 20 kg, hand release push ups)
Todd 18:04 (30 kg, green band, 40 kg, knees elevated HSPU)
1. Warm up
2. Skill practise; on the rings: skin the cat, back levers
3. "Fight Gone Bad!"; three rounds of:
20/14 lb wallball, reps
35/20 kg sumo deadlift high pull, reps
25/21" box jump, reps
35/20 kg push press, reps
Row, calories
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Sat 17 Sep 2011. Have a look at the comments, videos and scores here and here
Sarajane 231 (RX)
Kate 241 (10 lb medball, 12" box, 15 kg push press)
Todd 242 (14 lb medball, 17" box)
1. Warm up
2. Strength training: three rounds of:
(a) Weighted pull up, 5 reps (use negatives or progressions as required in order make five reps challenging)
Rest, 60 s
(b) Janda sit up, 5 reps
Rest, 60 s
(c) Glute/ham raise, 5 reps
Rest, 60 s
3. Five rounds for time of:
Double unders, 35 reps
Run, 200 m
If you can't yet do double unders sub in latteral jumps over a loaded barbell.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Fri 16 Sep 2011. Have a look at the comments, videos and scores here and here
James 7:06 (barbell jumps)
Chris 11:05 (RX)
Jon 8:07 (barbell jumps)
Suzanne 10:59 (barbell jumps)
Dan 9:54 (barbell jumps)
Lauren 13:09 (barbell jumps)
Kate 17:01 (RX)