Monday, 22/09/2014

Back Squat
2-2-2-2-2

"No rest for the wicked"
13min AMRAP of:
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Double Unders

Wednesday, 17/09/2014

Deadlift
4 - 4 - 4 - 4 - 4

6x1 minute rounds of:
5 Ball Slams 20kg
Max Rep Box Jumps 20'

Rest 1 minute between rounds.

Score = total Box Jumps.

Tuesday, 16/09/2014

Back Squat
3-3-3-3-3

15min AMRAP of:
12 DB Push Press 15kg
12 DB Walking Lunge
12 DB Push Ups
200m Run

Friday, 12/09/2014

Hang Power Snatch

3-3-3-3

Snatch Drop

3-3-3-3

3 RFT of:

5 Power Snatch 40kg

10 Pull Ups

15 Box Jumps 24"

Wednesday, 11/09/2014

Deadlift

4 - 4 - 4 - 4 - 4

12min AMRAP of:

100m Run

  5 Deadlift 92kg

10 Push Ups

20 Double Unders

Tuesday, 10/09/2014

Push Press

5-5-5-5-5

12min AMRAP of:

15 Cal Row

10 Knees to Elbow

 5  Handstand Push Ups

Monday, 8/09/2014

Back Squat
4 - 4 - 4 - 4 - 4

3 RFT of:
400m Run
15 Pull Ups
12 Hang Squat Clean 42kg

Friday, 5/09/2014

Snatch Drop

3-3-3-3-3

5min AMRAP of:

10 Wall Ball 9kg

5 One Arm KB Swing 12kg (R)

5 One Arm KB Swing (L) 

Wednesday, 3/09/2014

Deadlift
4 - 4 - 4 - 4 - 4

8min AMRAP of:
200m Run
20 Walking Lunges
20 Double Unders

Rest 2 minutes

6min AMRAP of:
10 DB Snatch 20kg
10 Burpees

Tuesday, 2/09/2014

Push Press

5-5-5-5-5

Buy In: 400m Run

3 Rounds of:

15 Kettlebell Swings 24kg

15 Over the Box Jumps 24"

Cash Out: 400m Run

12 minute cut off

Monday, 1/09/2014

Back Squat
4 - 4 - 4 - 4 - 4

3 RFT of:
12 Thrusters 42kg
10 Lateral Burpee over the Bar
8 Pull Ups

Saturday, 30/08/2014

Deadlift

3-3-3-3-3

For Time:

400m Run

10 Deadlift 92.5kg/65kg

20 Toes to Bar

30 Double Unders

400m Run

30 Double Unders

20 Toes to Bar

10 Deadlift

400m Run

Friday, 29/08/2014

Push Press

5-5-5

Wednesday, 27/08/2014

Power Clean

3-3-3-3-3

Squat Clean

3-3-3-3-3

8 minute AMRAP of:

9 Chin Ups

15 sit Ups

200m Run

Rest 2 minutes

8 minute AMRAP of;

2 Wall Walks

10 Wall Ball 10kg/6kg

30 Double Unders

Tuesday, 26/08/2014

Push Jerk
3-3-3-3-3

Monday, 25/08/2014

Back Squat

3-3-3-3-3

For Time:

5-10-15-20 reps of:

Barbell Jumping Squat 20kg/15kg

Press 20kg/15kg

Burpees

200m Run after every set

Friday, 22/08/2014

Bench Press

6-6-6-6-6

12 Minute AMRAP of:

200m Run

6 Dumbbell Push Ups

8 Pull Ups

10 Box Jumps 24"

The Pull Up Grip.. Under or Over?

Wednesday, 20/08/2014

Front Squat

4-4-4-4-4

(3 second pause in the bottom at absolute bottom depth)

5 Strict Pull ups between sets

3 RFT of:

25 Cal Row

30 Overhead Walking Lunge@20kg

20 Plate Burpees

Rest 1.30 between rounds

Tuesday, 19/08/2014

Deadlift
4-4-4-4-4

For Time
10, 8, 6, 4, 2 reps of:
Deadlift@80kg
Handstand Push Ups

12 Minute cut off

Sunday, 17/08/2014

Strict Press
6-6-6

3 RFT of:
12 Power Clean 62kg
12 Toes to Bar
12 Burpees
400m Run

Saturday, 16/08/2014

12 Minute AMRAP of:
10 Box Jumps 24"
15 DB Push Ups
20 KB Swings 24kg
250m Row

Tuesday, 12/08/2014

Overhead squat
 5-5-5-5-5

 Start a Running Clock:

 On minute 1 perform: 2 Dumbbell Snatch @20kg + 1 Pull Up
 On minute 2 perform: 4 Dumbbell Snatch + 2 Pull-ups
 On minute 3 perform: 6 Dumbbell Snatch + 3 Pull-ups

... Keep adding 2 Dumbbell Snatches per minute and 1 Pull Up each round until you cannot complete the required amount of reps.

Monday, 11/08/2014

Home, sweet, Home! Well after almost 2 years of running CrossFit Switchback regrettably I had to resign as head trainer. Over the those 24 months I had the opportunity to train some outstanding athletes. I can honestly say most of our members are now good friends of mine. I can only hope they all continue on with their journey towards a better state of fitness. I'm now ready to take on new clients who are tired of being ordinary… don't just accept being average be great in everything you DO!!!