1. Warm up.
2. Skill practise; ten minutes to practise:
Rope climb
3. Five rounds for time of:
Run, 400 m
50% bodyweight barbell walk (two hands, hip height), 40 m
Row, 500 m
50% bodyweight barbell overhead walk, 40 m
4. Recovery: mobility
Alex G 26:15
Chris 29:05
Annelize 32:11
Kate 32:24
Kerry 34:50
Gio 31:48
Michael 33:07
Simon 32:45
Rachael 28:25
Derek 30:29
Great work everyone!
1. Warm up
2. Skill practise: muscle up
3. Five rounds for time of:
85/60 kg barbell overhead walk, 40 m
20/14 lb wall ball, 30 reps
42.5/30 kg barbells farmers walk, 40 m (one in each hand)
The barbells must be turned around a cone set at 20 m from the start point.
4. Recovery: mobility
Part 3 of this workout was posted on the CrossFit mainsite on Tue 1 Nov 2011. Have a look at the comments, videos and scores here and here.
James 17:24 (40 kg, 16 lb, 2 x 30 kg)
Rachael 16:06 (30 kg, 14 lb, 2 x 25 kg)
Katie 12:17 (15 kg, 10 lb x 20 reps, 2 x 16 kg KB)
Suzanne 11:04 (20 kg, 10 lb x 20 reps, 2 x 16 kg KB)
Michael 10:54 (35 kg, 14 lb x 20 reps, 2 x 25 kg KB)
1. Warm up.
2. Strength training;
Hang squat snatch: 3-3-2-2-2-1-1-1-1 reps
3. Five rounds of:
(a) In 120 seconds:
(1) 100/70 kg prowler push, 20 m out on high handles, 20 m back on low handles
(2) 25/20 kg sandbag shoulders, max reps in remainder of the 120 s (alternate shoulders)
(b) Rest, 60 s
Score is the total number of sandbag shoulders.
4. Recovery: mobilty
James 50 kg; 85 reps (RX)
Kate 25 kg; 81 reps (60 kg prowler, 15 kg sandbag)
Rachael 101 reps (RX)
1. Warm up
2. Strength training:
Overhead squat: 3-3-3-3-3
3. Accessory:
Janda sit ups: 3 x 5
Farmers walk staying on the balls of your feet, max weight and distance in 2 minutes
4. Recovery: mobility
* Optional addition (i.e for those that are only coming in two or three times this week);
5 rounds for time of:
Burpee, 7 reps
20/14 lb Wallball shots, 9 reps
Part 2 of this workout was posted on the CrossFit mainsite on Tue 9 Aug 2011. Have a look at the comments, videos and scores here and here.
Barry 75 kg x 3 (back squat); 3:14 (3 rounds, 6 lb med ball)
Chris 70 kg x 3
James 100 kg x 3 (back squat); 4:23 (16 lb med ball)
Jenny 30 kg x 3 (back squat); 7:43 (6 lb med ball)
Dan 30 kg x 3; 5:10 (10 lb med ball)
Sarajane 35 kg x 3; 4:57 (10 lb med ball)
1. Warm up
2. Strength training; five rounds of:
Press, 5 reps
Rest, 60 s
Pull up, 5 reps (negatives, strict, L-sit or weighted as required in order to make it challenging)
3. Five rounds of:
In 90 seconds:
a. 100/70 kg prowler push, 40 m
b. 24/20″ box jumps, max reps in remainder of the 90 s
Rest, 30 s
Score is total number of box jumps. With thanks to Rob Orlando at StrongmanWOD for the inspiration one.
4. Recovery: mobility
Rachael 34 box jumps (no rest between rounds)
Sarajane 43 box jumps (17" box)