Monday, 26/07/2010

Warm-Up

5 Sets of:

3 Kick to Handstand
5 Ring Push Ups
Tripod/Frog Stand (hold 10 secs)

3 Sets of:

10 Overhead Squat (dowel/training bar)
10 Kettlebell Deadlifts 24/16kg

Warm Up from "The Russian's Gymnastics Warm-Up" Crossfit Journal Nov 2009

Back Squat

3-3-3-3-3-3-3

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Wednesday, 21/07/2010

Rest Day

Tuesday, 20/07/2010

5 Rounds for time of:

10 Deadlift (BW)
20 Push Press 30/20kg
40 Double Unders

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Monday,19/07/2010

Walking Lunge 100 ft
21 Pull ups
21 Sit ups
Walking Lunge 100 ft
18 Pull ups
18 Sit ups
Walking Lunge 100 ft
15 Pull ups
15 Sit ups
Walking Lunge
12 Pull ups
12 Sit ups
Walking Lunge 100 ft
9 Pull ups
9 Sit ups
Walking Lunge 100 ft
6 Pull ups
6 Sit ups

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Thanks to Crossfit.com for todays WOD.

Friday, 16/07/2010

Rest Day

If only we had a pump track as awesome as this in our backyards.

Thursday, 15/07/2010

As many rounds as possible in 15 minutes:

10 Supine Ring Pull-Ups
10 True Push Ups
10 Box Jups 20"

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Thanks to CrossfitFootball for todays WOD.

Wednesday, 14/07/2010

Rest Day

Tuesday, 13/07/2010

"Annie"

50-40-30-20-10
Double Unders
Sit ups

Deadlift

5-5-5-5-5

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Monday,12/07/2010

5 Rounds for time of:

40 Double Unders
30 Box Jumps 24"
20 Kettlebell Swings 24/16kg

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Monday, 5/07/2010

3 Rounds for time of:

100 Squats
75 Sit Ups
50 Push Ups
25 Double Unders

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Saturday, 03/07/2010

Rest Day

Friday, 2/07/2010

5km Run

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