Sunday, July 05, 2009
Monday 6th July 2009
REST DAY
@ CFNQ we will be working on O-lifting technique and assistance exercises
@ CFNQ we will be working on O-lifting technique and assistance exercises
Friday, July 03, 2009
Sunday 5th July 2009
WOD today at The Box starting 9am10 rounds for time:-
15 Double unders
15 Kettlebell swings, 24kg (16kg)
Thanks to CFB for this one
Saturday 4th July 2009
"Fight Gone Bad", reverse edition
3 rounds
Row
Push-press DB
Box Jump
Sumo deadlift high pulls
Wall Ball
Rest
1 minute per exercise,but the clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Wednesday, July 01, 2009
Friday 3rd July 2009
Thursday 2nd July 2009
REST DAY @ CFNQ
3 Rounds for time:
40 Push Press 30/20kg
30 Squats
20 Ring Pushups
10 Double Unders
Tuesday, June 30, 2009
Wednesday 1st July 2009
For time:
1000m row
followed by
21-15-9
Front squat 60/40kg
Back extensions
Monday, June 29, 2009
Tuesday 30th June 2009
For time:50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Post time to comments.
