WOD 2/9/13
A)
Deadlifts 3 reps, 4 sets, 2 min rest
B)
Strict Press 5 reps, 4 sets, 2 min rest
C)
9 Min AMRAP
5 Push Ups
10 Toes to Bar
15 Wall Balls
WOD 31/8/13
5 Rounds:
Run 200m
10 Box Jumps
20 Sit Ups
30 Double Unders
WOD 30/8/13
BASE
A)
Overhead Squats 3 reps, 4 sets, 2 min rest
B)
AMRAP Push Ups
3 rounds, 3 min rest
C)
8 MIN AMRAP
6 Box Jumps
8 KB Swings
12 Squats
CLIMB
A)
AMRAP Plate Push Ups
3 rounds, 2 min rest
B)
1 Full Clean 3 Front Squats
4 sets, 2 min rest
C)
8 MIN AMRAP
12 Wall Balls
6 TNG Power Cleans
WOD 28/8/13
A)
6 MIN AMRAP
6 Box Jumps
6 Pull Ups
B)
6 MIN AMRAP
6 Thrusters
6 Push Ups
C)
6 MIN AMRAP
6 Wall Balls
6 KB Swings
WOD 27/8/13
BASE
A)
Snatch Tech OR TNG Power Snatch 5 reps, 4 sets, 2 min rest
B)
Push Jerk Tech OR 5 reps, 4 sets, 2 min rest
C)
3 Rounds:
20 KB Swings
30 Sit Ups
40 Double Unders
CLIMB
A)
Snatch Pull 3 reps, 4 sets, 2 min rest
B)
Snatch Balance 3 reps, 4 sets, 2 min rest
C)
3 Rounds:
10 TNG Power Snatch
30 Sit Ups
50 Double Unders
WOD 26/8/13
A)
Back Squats 5 Reps, 4 Sets 2 Min rest
B)
Handstand Push Ups 5 to 8 reps 4 sets 2 min rest
C)
7 MIN AMRAP
10 Walking Lunges
10 Wall Balls
10 HR Push Ups
Last Weeks PR’s
Liam’s Success
“My fitness levels have gone through the roof. I can now run further, faster and for longer. I have lost 10kg, my energy levels are great. I certainly couldn’t have got so far without the support of the CrossFit Armidale community”
– Liam, 25, Armidale
My before and after…
Stacey has dropped a dress size with CrossFit Armidale.
“Since doing CrossFit I have seen a massive change in my fitness from the times I am now getting in my workouts to what I can lift. I have also played hockey since I was 8yrs old and this year I have excelled in leaps and bounds. I am over the moon with my energy levels and I have dropped a dress size. All thanks to CrossFit Armidale”.
Stacey, 22, Armidale
My before and after…
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