Workout of the Day:
L-Seat Progression
5 holds at your stage of the progression. Record total time. Compare to
September 17th
July 29th
then:
5 Rounds for time
10 Dumbbell Snatches, floor to overhead, 5 each arm (10Kg)
10 Bodyweight Deadlifts
10 Box Jumps
Flying R*Dawg
Workout of the Day (For Karl):
13 Calorie Row
13 Box Jumps (24″)
13 Sit Ups
13 Weighted Walking Lunges (10kg Dumbbell each arm)
13 Medicine Ball Cleans (must break parallel each clean)
13 Pull Ups
13 Dumbbell Swings (20Kg)
13 Knees to Elbows
13 Dumbbell Push Presses, 20Kg
13 Burpees
13 Thrusters (45Kg Bar)
13 Double Unders
13 Ring Dips
Post times to comments.
Best of luck to Rob, who’s been CrossFitting hard to prepare for his MMA Match in Galway tonight.
CrossFit Ireland Book Club begins today. Make sure you bring along a book or three to add to our library.
Anyone up for bowling sometime soon?
Workout of the Day:
Back Lever Progression
5 holds at your stage of the progression. Compare to September 5th
then:
“The Chief”
Max rounds in 3 minutes of:
60Kg Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
“The Chief”, CrossFit San Diego – video [wmv] [mov]
Workout of the Day:
Shoulder Press
5-5-5
then
3 rounds of:
1 min max rep double unders
1 min max rep jumping pull ups
1 min max rep air squats
1 min rest
Post loads and times to comments.
Previous Shoulder Presses
July 22nd (3RM)
May 14th (5RM)
February 14th (1RM)
Ensuring the standards are adhered to during “Catherine”
Fixing the Basic Bounce, Part 1, Buddy Lee…[wmv][mov]
Fixing the Basic Bounce, Part 2, Buddy Lee…[wmv][mov]
Workout of the Day:
L-Seat Progression
5 holds at your stage of the progression. Record total time. Compare to July 29th
then
5 rounds for time:
45Kg Front Squat, 15 reps
Run 400m
Post times to comments. Similar workout for comparison
Dan feeling the strain of his layoff
Workout of the Day:
Snatch
2-2-2-2-2
then
Run 200m
15 Box Jumps
15 Pull Ups
Run 200m
12 Box Jumps
12 Pull Ups
Run 200m
9 Box Jumps
9 Pull Ups
Previous Snatches
July 23rd (3RM)
May 19th (3RM)
January 15th (1RM)
Will and R*Dawg at the Cert
Commando – Hotel Scene (not Work/Family Safe!)
Workout of the Day:
“Catherine”
5 Rounds:
Bodyweight Back Squat, Max Reps
Push Ups, Max Reps
Post reps to comments. Previous attempts at Catherine
The Batman takes his anger out on Optimus Prime