Tue 22/9 Funtime

Posted: September 22, 2015 by deano44 in Uncategorized

Workout 15.1 (SHE’S BACK!!)Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars – scaled knees to bar / hanging baskets

10 deadlifts (50/40kg)

5 snatches (50/40kg) scaled push press

WORKOUT 15.1a

1-rep-max clean and jerk / Push press

6-minute time cap

 

Wed 16/9

Posted: September 16, 2015 by deano44 in Uncategorized

Weather allowing its barbell day: 

Burgener Warm up Drills 

WOD:

Bear Complex:

7 sets of the following sequence

Power Clean

Front Squat

Push Press

Back Squat

Push Press

5 rounds – work up to max load

There is no time component – once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground

Tue 15/9

Posted: September 15, 2015 by deano44 in Uncategorized

WARM UP – CFK 

SKILLS EMOM – DOUBLE UNDERS ODD, PUSHING EVEN

WOD – CINDY (yes another girl)

AMRAP 20 MIN

5 PULL UPS

10 PRESS UPS

15 AIR SQUATS

See ya there 1200 @ box

Mon 14/9

Posted: September 14, 2015 by deano44 in Uncategorized

WARM UP – CFK
SKILLS – SQUAT THERAPY

WOD – HALF ANGIE (oh yeah)

50 PULL UPS

50 PRESS UP

50 SIT UPS

50 AIR SQUATS

FOR TIME

Posted: September 9, 2015 by deano44 in Uncategorized

   
   

Wed 09/09 Fun Time 

Posted: September 9, 2015 by deano44 in Uncategorized

1200 @ the BOX CFK WARM UP

SKILL: EMOM ODD-PUSHING EVEN-DOUBLE UNDERS (30SEC)

WOD: 321 Go

2 RFT

50 SIT UPS

40 DOUBLE UNDERS

30 DEAD LIFT

20 OVER BAR BURPEES

10 GTOH

Smile 😉

Tue 08/09

Posted: September 8, 2015 by deano44 in Uncategorized

CFK Warm up

Skill: 5 3 3 3 2 2 1 1 Back Squat up to 1RM

WOD: 15M AMRAP

9.  TTB/Hanging Baskets

15 Pull ups

21 Squats

Run 200m 😵