Month: November 2010

VISITING CFER FROM CROSSFIT PERTH

Power Clean & Jerk

 

80% x 1 x 5

 

Then

 

8Mins AMRAP

3 Muscle Up

5 Clean & Jerk 140# / 100#

 

 

Awesome time hosting our fellow Crossfitter Gemma and Sarah (Sisters) from CrossFit Perth (My mate Jason's Box).

  

301110 

 

 

*** Dear All, The Box will be closed on Thursday 02 Dec 2010 for Road Show.***

 

VISITING CFER

Snatch

 

1-1-1-1-1

 

Then

 

5, 10, 15 OverHead Squat 140# / 100#

21, 15, 9 Toes To Bar

 

 

Great fun hosting our fellow Crossfitter, Marcus from CrossFit Pori.

 

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PARTNER WOD

30Mins

 

20 Steps OverHead Walking Lunges 45# / 25#

AMRAP

7 Push Up

21 Double Unders

 

Form Teams of 2. Partner A will execute 20 Steps OHWL with 45# plate while Partner B does AMRAP of 7 Push Up + 21 DU. Swap roles when Partner is done with OHWL, continue exercise for 30mins. Total number of rounds at the end 30mins = score 

 

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*** Dear All, The Box will be closed on the 2nd Dec 2010 Thursday for a Road Show.***

NEW FACES

Sled Low Pull 50m x 3

Sled Reverse Pull 50m x 3

Sled Sprint 50m x 3

 

Post Load in comments

 

 

A very warm welcome to our latest addition to the Family, Todd (front row in green) and Tammy (Front row in Blue).

Share the Love guys and gals ......

 

261110 

 

 

THE FOUNDER OF CROSSFIT

 

Rest Day

 

 

My Coach, My Mentor, My Inspiration.... Coach Greg Glassman founder of Crossfit

 

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BACK SQUAT + WOD

Back Squat

 

65% x 2 x 10  (with heavy chains)

 

Then

 

10 Mins AMRAP

6 Pull Up

12 KBS 1.5 Pood / 1 Pood

230m

 

 

Patty warming up with some jump squats .... geeezz

 

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SAUSAGE FEST

Clean & Jerk

90% x 1 x 4

 

Then

 

5 Rds

4 Muscle Up

8 BoxJump 24" / 18"

12 WallBall 9Kg / 5 Kg @ 10"Target

 

 

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