Overhead Squat
1-1-1-1-1
then
Tabata Three Way Mash Up
20 seconds work, 10 seconds rest of
Box Jumps
Pull Ups
Swings
Repeat for 8 rounds (12 minutes)
Post loads and scores to comments.
Previous Overhead Squats
July 9th (5RM)
June 10th (1RM)
Big thanks to Leigh Ann, from CrossFit Ames, who sent our own CrossFit Ames a t-shirt just for her. Leigh Ann, we’ll have yours out to you ASAP!
Girls and Weights – Gubernatrix.co.uk
Female Friendly guide to Weight Lifting – Gubernatrix.co.uk
Workout of the Day:
Weighted Dips
3-3-3-3-3
then
21-15-9
Clean & Jerk, 45Kg
Pull Ups
Post loads and times to comments.
We were honoured to have Jed and his family visit us on Saturday. Jed’s stationed in Italy with the Air Force and took part in the CrossFit Total with Will while his kids took part in our Clever Little Monkeys class.
Respect – CF San Francisco
Workout of the Day:
Handstand Progression
5 holds at your stage of the progression. Record total time.
then
5 Minutes Med Ball Clean, Max Reps
5 Minutes Pull Ups, Max Reps
3 Minutes Med Ball Clean, Max Reps
3 Minutes Pull Ups, Max Reps
1 Minute Med Ball Cleans, Max Reps
1 Minute Pull Ups, Max Reps
Post times and score to comments.
Ruggedly Handsome Squatting
GymnasticBodies.com are doing a pre-sale on their book, “Building the Gymnastic Body“. Anyone want to get in on the Order?
Workout of the Day:
Front Lever
5 holds at your stage of the progression. Record total time
then:
As Many Rounds in 15 Minutes of:
15 Push Ups
15 Swings
15 Double Under
Post rounds/partial rounds to comments.
Previous Front Lever Work
September 9th
August 25th
August 6th
Will’s Fractional Plates are put to use for the first time
Workout of the Day:
Push Press
3-3-3-3-3
Previous Push Press
July 30th (1RM)
May 1st (3RM)
November 8th (3RM)
then
Max Pull Up Test – how many pull ups can you get in a single set. Make three attempts and post totals to comments.
Row 500m. Post times to comments.
Captain Steve of Salt Lake City
Workout of the Day:
Back Squat
3-3-3-3-3
then:
5 Rounds
7 Pull Ups
7 Thrusters, 45 Kg
7 Burpees
Post times and loads to comments. Compare metcon to March 2nd.
Previous Back Squats
September 1st (5RM)
August 18th (1RM)
Jul 16th (3RM)
Dan & Colm- Busting Moves mid workout