Daily Met Con
Deadlift
5-5-5-5-5
Post loads to comments.
Wednesday, December 28, 2011
Tuesday, 27/12/2011
Daily Met Con
9 rounds for time of:
5 DB Thrusters 50lbs
5 Strict Chin Ups
5 Burpees
Post time to comments.
Thanks to Crossfit Football for todays workout.
9 rounds for time of:
5 DB Thrusters 50lbs
5 Strict Chin Ups
5 Burpees
Post time to comments.
Thanks to Crossfit Football for todays workout.
Sunday, December 25, 2011
Sunday, 25/12/2011
Daily Met Con
Squat 3X5(add 5lbs to last workout)
Floor Press 3X10
As many rounds as possible in 10 minutes of:
5 Any Way Overhead 84kg
7 Kettlebell Swings 24kg
9 Push Ups
Post number of rounds to comments.
Squat 3X5(add 5lbs to last workout)
Floor Press 3X10
As many rounds as possible in 10 minutes of:
5 Any Way Overhead 84kg
7 Kettlebell Swings 24kg
9 Push Ups
Post number of rounds to comments.
Thursday, 22/12/2011
Daily Met Con
6 rounds for time of:
1 Deadlift@80% of 3RM
1 Strict Pull Up
1 Deadlift@80% of 3RM
3 Strict Pull Ups
1 Deadlift @80% of 3 RM
5 Strict Pull Ups
Post time and load to commens.
Thanks to Crossfit Football for todays wod.
6 rounds for time of:
1 Deadlift@80% of 3RM
1 Strict Pull Up
1 Deadlift@80% of 3RM
3 Strict Pull Ups
1 Deadlift @80% of 3 RM
5 Strict Pull Ups
Post time and load to commens.
Thanks to Crossfit Football for todays wod.
Tuesday, December 20, 2011
Tuesday, 20/12/2011
Daily Met Con
Press
8-8-8
Then...
Max rounds in 3 minutes of:
6 Toes to Bar
9 Burpees
12 One arm DB Snatch 20kg/15k
Rest 1 minute. Repeat cycle 5 times.
Start each round from the last rep completed from previous round eg: If you completed 1 complete round plus 6 T2B
In first cycle next cycle begins with Burpees. Score equals total rounds across all 5 cycles.
Post number of rounds to comments.
Press
8-8-8
Then...
Max rounds in 3 minutes of:
6 Toes to Bar
9 Burpees
12 One arm DB Snatch 20kg/15k
Rest 1 minute. Repeat cycle 5 times.
Start each round from the last rep completed from previous round eg: If you completed 1 complete round plus 6 T2B
In first cycle next cycle begins with Burpees. Score equals total rounds across all 5 cycles.
Post number of rounds to comments.
Sunday, December 18, 2011
Monday, 19/12/2011
Daily Met Con
As many rounds as possible in 20 minutes of:
4 Strict Pull Ups
8 Push Ups
12 Kettlebell Swing 24kg
Post number of rounds to comments.
As many rounds as possible in 20 minutes of:
4 Strict Pull Ups
8 Push Ups
12 Kettlebell Swing 24kg
Post number of rounds to comments.
Tuesday, 13/12/2011
Daily Met Con
8 Rounds of:
3 Box Jump @ 75% of 1RM max height
50m Sprint
Rest 2 minutes between rounds.
Post heights and fastest time to comments.
8 Rounds of:
3 Box Jump @ 75% of 1RM max height
50m Sprint
Rest 2 minutes between rounds.
Post heights and fastest time to comments.
Monday, 12/12/2011
Daily Met Con
5 rounds for time of:
400m Row
6 Power Cleans 60kg
15 Abmat/Wall Ball Sit Up 6kg
Post time to comments.
5 rounds for time of:
400m Row
6 Power Cleans 60kg
15 Abmat/Wall Ball Sit Up 6kg
Post time to comments.
Thursday, 8/12/2011
Daily Met Con
"Wood"
5 rounds for time of:
400m Run
10 Burpee Box Jump 24"
10 Sumo Deadlift High Pull 42kg
10 Thrusters 42kg
Rest 1 minute
Post time to comments.
"Wood"
5 rounds for time of:
400m Run
10 Burpee Box Jump 24"
10 Sumo Deadlift High Pull 42kg
10 Thrusters 42kg
Rest 1 minute
Post time to comments.
Monday, 5/12/2011
Daily Met Con
5 rounds for time of:
3 Deadlift
20 Burpees
Post time and load to comments.
5 rounds for time of:
3 Deadlift
20 Burpees
Post time and load to comments.
Thursday, 1/12/2011
Daily Met Con
"The Ensign"
AMRAP in 3 minutes of:
3 Power Clean 70kg
6 Push Ups
9 squats/9 Ring Dips
Squats on rounds 1,3,5- Ring Dips on rounds 2,4,6
Repeat sequence 6 times Rest 1 minute between
each 3 minute round.
Post rounds and reps to comments.
"The Ensign"
AMRAP in 3 minutes of:
3 Power Clean 70kg
6 Push Ups
9 squats/9 Ring Dips
Squats on rounds 1,3,5- Ring Dips on rounds 2,4,6
Repeat sequence 6 times Rest 1 minute between
each 3 minute round.
Post rounds and reps to comments.
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