Wednesday 30th June
Cover as much distance as possible in 12 minutes
Rest 5 Minutes
Repeat.
Post total distance covered.
Tuesday 29th June
AMRAP in 20 mins of:
25 Burpee
15 Body Weight Back Squat
"Familiar Faces: Chatting with the Euros", CrossFit Journal preview video [wmv] [mov]
Monday 28th June
"Angie"
100 Pull ups
100 Press ups
100 Sit ups
100 Squats
2010 Games Men's Epic Matchups: 1. Mikko and Khalipa, 2. Speal and Orlando, 3. Matt and Tommy, 4. Sveinbjorn and Blair
Sunday 27th June
Rest Day
Saturday 26th June
Sectional Saturday
Friday 25th June
"Lynne"
5 Rounds of:
Max Body weight Bench Press
Max Pull-ups
Rest as needed between rounds
Thursday 24th June
In 15 minutes establish a 1 rep max Press
followed by...
In 15 minutes establish a 3 rep max Push Press
followed by...
In 15 minutes establish a 5 rep max Push Jerk
Wednesday 23rd June
AMRAP in 20 mins of:
On the first minute do:
1 Burpee
2 Box Jumps (20")
3 Wall Ball
On the second minute do:
2 Burpees
3 Box Jumps
4 Wall
Continue until you cannot complete allotted reps within the minute, Then return to:
1 Burpee
2 Box Jumps
3 Wall Ball
Todays WOD: Lee Scott 8,7,3 Rebecca Hall 6,5,5,1
Tuesday 22nd June
5 Rounds of:
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Jerk
All with 60kg
Monday 21st June
"Fran"
21-15-9 reps of:
Thrusters (42.5/30kg)
Pull-ups
Sunday 20th June
Rest Day
Saturday 19th June
For time:
30 Pull-Ups
15 Deadlifts 100/70
Run 400m
30 Push Ups
15 Push Press 60/40
30 Squats (20/10kg plate)
30 Overhead Walking Lunges (20/10)
Run 400m
15 Deadlifts
30 Pull-Ups
"Marine Combat Fitness Test" by Ole Miss Naval ROTC Program - video [wmv] [mov]
Friday 18th June
For time:
45 Double Unders
45 Kettlebell Front Squats
45 Ring Dips
45 Double Unders
Thursday 17th June
Hill Sprints 1-1-1-1-1-1-1-1-1-1
Highlights from the Women's competition at the Southeast Regionals - video [wmv] [mov]
Wednesday 16th June
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 10kg, 10 ft target
Sumo deadlift high-pull, 35kg
Box Jump, 20" box
Push-press, 35kg
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Tuesday 15th June
Snatch 1-1-1-1-1-1-1
How to Avoid Getting Shot with Tony Blauer by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Chatting about the Snatch with Mike Burgener - video [wmv] [mov]
Monday 14th June
3 rounds for time of:
Run 800 meters
21 Kettlebell swings (24/16)
21 Thrusters (40/30)
21 Pull-ups
"Spirit of the Community: CrossFit Ethos", CrossFit Journal preview video [wmv] [mov]
Sunday 13th June
Rest Day
Saturday 12th June
30-20-10 reps of:
Row (cal)
Thrusters (40/30)
Sumo Deadlift High Pull (40/30)
Swings (24/16)
"Just Squat:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
Friday 11th June
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
-Perform a single maximal effort for the lifts listed
above.
-After warm-ups, 3 attempts are
allowed.
-Total must be done in the specified
order.
Compare to 24-5-10
Joel Snape of Men's Fitness UK takes on the UK/Ireland Sectional - [pdf] [video]
Thursday 10th June
Seven Rounds for time of :
21 Push Press (35/30)
21 Kettlebell Swings (24/16)
"Primal Fitness" with Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]
Wednesday 9th June
Seven Rounds for time of :
21 Push Press (35/30)
21 Kettlebell Swings (24/16)
"Primal Fitness" with Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]
Tuesday 8th June
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
50 Wall Ball
50 Sit-ups
50 Burpees
50 Sit-ups
First Muscle-ups, CrossFit Certification Seminar - video [wmv] [mov]
Monday 7th June
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Rob Orlando, Hybrid Athletics , Workout - video [wmv][mov]
Sunday 6th June
Rest Day
Sunday Reading:
Click on the links below;
The effects of high cortisol levels -ezinearticles.com
Can stretching make you stronger -uk.askmen.com
Meditate your way to more willpower -www.psychologytoday.com
Saturday 5th June
As many rounds as possible in 20 mins of:
Row 2000m then
10 Push Press (40/30)
10 Front Squats (40/30)
In the remaining time after the row complete as many rounds as possible in the 20 minutes.
Friday 4th June
3 Rounds of:
Run 800m
50 Sit Ups
35 Ball Slams (10/5)
Mike Burgener on the Snatch, CrossFit Journal Preview - video [wmv] [mov]
Thursday 3rd June
Deadlift 3-3-3-3-3
"Executive Stretching Series Part 1" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
"Running as a Skill" with Brian Mackenzie by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Wednesday 2nd June
Run 1600m
Rest 3 Mins
Run 1200m
Rest 2 Mins
Run 800m
Rest 1 Min
Run 400m
Tuesday 1st June
Ten rounds for time of:
12 Burpees
12 Pull-ups
"Old Country, New Sport: The Europe Regional", CrossFit Journal preview video [wmv] [mov]
Print