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February 2015

January 2015

CrossFit SEQ WOD 29th January 2015

 

A)

Deadlifts

4,3,2,2,3,4

B)

TEAM WOD - Split reps evenly

Run 450m
50 Wall Balls
40 Weighted Step ups
30 Double Unders
20 Wall ball sit-ups
10 Hang Power Cleans (60)(40)

A.M.R.A.P in 20 min....

SAM_0387

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence. - Helen Keller


CrossFit SEQ WOD 28th January 2015

 

A)

Snatch

1 Power Snatch + 1 Squat Snatch working on 90% of your 1 RM - 5 Sets

B)

7 Power Snatch
5 Pull-ups
A.M.R.A.P in 3 min
Rest 1 min
3 Rounds

5 Overhead Squats
10 H.R Push-ups
A.M.R.A.P in 5 min
Rest 2 min
2 Rounds

1 min max rep Toes to Bar

SAM_0295
It takes courage to grow up and turn out to be who you really are.


CrossFit SEQ WOD 27th January 2015

 

A)

Back Squat  3,2,1,1,2,3

B)

1 min k/b swings (Russian swing)
1 min Plate Burpees
1 min alternating Clean+Press(D/B or K/B)
1 min Double Unders
1 min Rest

3 Rounds

SAM_0370
Happiness is the meaning and the purpose of life, the whole aim and end of human existence - Aristotle                   


CrossFit SEQ WOD 21st January 2015

 

A)

Skill Practice

Choose 2/3 of the following ( working on your weakness)

Ring Dips, Bar Dips
Chest to bar Pull-ups
Kipping Pull-ups on bar or rings
Handstand Push-ups - strict and kipping
Muscle ups - strict and kipping
Kick up to handstands - Nose to wall hold


B)

Clean + Jerk

2 Hang Power Cleans + 1 Split Jerk x 5 working sets @80% 1RM

C)

20 D/B Clean to Thruster
20 Toes to Bar

A.M.R.A.P in 12 min....

SAM_0262
We become what we think about.


CrossFit SEQ WOD 19th January 2015

 

A)

1 Power Snatch - 1 Hang Power Snatch - 1 Snatch x2 - you have 2 min to complete the 6 reps x 5 sets

B)

E.M.O.M

1 Snatch - increasing the weight each min - Continue for 10 min..

Rest 3 min.. then

25 Single Unders
10 Alternating D/B Snatch
50 Single Unders
20 Alternating D/B Snatch
75 Single Skips
30 Alternating D/B Snatch
100 Single Skips
40 Alternating D/B Snatch

Continue for 10 min...

SAM_0246
Wherever you go, go with all your heart.


CrossFit SEQ WOD 15th January 2015

 

A)

1 Hang Power Clean - 2 Split Jerks

5 Sets

B)

5 Power Cleans + Max toes to bar - Odd
5 Cleans (full squat) - Even

E.M.O.M for 12 min...

Rest 3 min then

C)

5 Wall Balls - 20 Burpees
10 Wall Balls - 15 Burpees
15 Wall Balls  - 10 Burpees
20 Wall Balls - 5 Burpees

SAM_0240
Do what you can, with what you have, where you are.  - Theodore Roosevelt