Sick Day

Sick Day

Sick Day

AMRAP 12 Minutes - 5 Burpees, 10 Sit Ups, 20 Double Unders

No Idea.

Team AMRAP 10 Minutes - 2 Stations, 250m Row, Knees to Elbows.

136 Calories
99 K2E's

235

Recovery 5000m Run

23:50

Light "DT" : 5 Rounds x 12 Deadlifts, 9 Hanging Power Clenas, 6 Push Jerk all @ 60KG

11:27 PR'

(Previos Best 13:30)

Back Squat 5-5-5-5-5

60-80-90-100-110(fail)

5 Rounds x 20 Box Jumps @ 30", 40 Double Unders

12:49 PR'

1st Attempt

Skill Developement : Handstand Push Ups, Butterfly kip.

Randy : 75 Power Snatch @ 35KG

5:51 PR'

(Previous Best : 6:58)

5 Rounds x 7 PP @ 45KG, 14 Push Ups, 21 Double Unders

8:32

(Previous Best 5:39)

DON'T DO THIS AFTER RANDY!

100 Hanging Squat Thrusters @ 15KG Dumbells, At the end of each minute you have to do 5 Burpees before you can continue to 100.

19:55 PR'

1st Attempt

Skill Developement : Handstand Push Ups, Butterfly Kip, Squat Snatch, Hanging Squat Snatch.

"Pizza Connection" : 10 Deadlift @ 140kg, 20 Dumbell Push Press @ 20kg, 30 Double Unders, 10 Power Snatch @ 50kg, 20 Wall Ball 8kg, 30 Pull-ups, 10 Thrusters @ 50kg, 20 Box Jumps 24", 30 Burpees, 30 GHD Sit-ups (Mongrolised), 50 Meters OH Walking Lunge @ 25kg.

16:44 PR'

1st Attempt

Stefan : 15:27
Peter : 18:39

Rest Day

Annie : 50,40,30,20,10 Double Unders, Sit ups.

6:57

(Best time 6:47)

20 Chest to overhead @ 70KG, 40 Burpees.

5:11 PR'

1st Attempt

Handstand Pushup Practice.

Rest Day

Tabata 2K Row: Complete as many Tabata rounds required to complete 2000m on the ergo. (Set ergo for 20 seconds, and accumulate scores until the round that you pass 2000m, rest for 10 Seconds in between each work set of 20)

20 Rounds PR'

Tabata Scores - 118, 106, 101, 102, 103, 102, 101, 101, 102, 101, 101, 102, 101, 101, 101, 100, 101, 101, 101, 101, 100 = 2047m

10,9,8,7,6,5,4,3,2,1 Power Snatch into Overhead Squat, Box Jump @ 30". (Power Snatch and Overhead squat must be seperate movements i.e. not a squat snatch and the bar must return to the ground after each ovehead squat before the next power snatch)

23:31 PR'

1st Attempt

Rest Day

Fenix Games WOD's

WOD 1 : AMRAP 7 Minutes - 5 Chin Ups, 10 Kettlebell Swings @ 1 Pood (16KG), 20 Double Unders.

7&5KBS PR'

1st Attempt

1st - Stefan 7&3DU
2nd - Adam 7&5KBS
3rd - Peter 7&2KBS

WOD 2 : Deadlift Ladder - Starting @ 100KG deadlift 1 rep every 30 Seconds with Weights increasing by 10KG per lift.

150KG

1st Attempt

1st - Stefan @ 190KG
2nd - Peter @ 170KG
3rd - Adam @ 150KG

WOD 3 : Chipper - 50 Calories on Ergo, 50 Med Ball Slams, 50 Walking Lunges with 20KG plate Overhead, 50 Sit Ups, 50 Chest to Overhead @ 35KG, 50 Box Jumps @ 24".

10:58 PR'

1st Attempt

1st - Adam @ 10:58
2nd - Peter @ 11:43
3rd - Stefan @ 11:48

WOD 4 : 2000M Run, 50 Burpees, 2000M Run.

22:13 PR'

1st Attempt

1st - Peter @ 19:48
2nd - Adam @ 22:13
3rd - Stefan @ 23:15

Overall

1st - Stefan 8 Points. (2 Event Wins)
EQ. 2nd - Peter 8 Points. (1 Event Win)
EQ. 2nd - Adam 8 Points. (1 Event Win)

2K Sofa Sandwich : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end, 2000M Row, 250 Double Unders for time Burpee Penalty.


20:46 PR'

1st Attempt

AMRAP 5 minutes - 50KG Ground to overhead anyway possible.

47 Reps PR'

1st Attempt

4 Rounds x 10 Thrusters @ 43KG, 10 Overhead Squats @ 43KG, 20 Burpees.

26:38 PR'

1st Attempt

Crossfit Total : Work to one rep max of Back squat, Strict Press, Deadlift.

Back Squat - 130KG PR'
Strict Press - 72.5KG PR'
Deadlift - 160KG =PR'

Total - 362.5KG (797.5lbs)PR'

1st Attempt

Rest Day

Randy : 75 Power Snatch @ 35KG

6:58 PR'

1st Attempt

Rest Day

AMRAP seven minutes : 10 Squat clean @ 43KG, 20 Sit ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

5&3SC PR'

1st Attempt

(Thursday 100506 Main Site - http://www.crossfit.com/mt-archive2/005410.html)

5 Rounds x 15 Sumo Deadlift Highpull @ 40KG, 15 Push Press @ 40 KG, 15 Box Jumps @ 24"

9:18 PR'

1st Attempt

Five rounds x 5 Dumbbell deadlifts, 5 Dumbbell hang cleans, 5 Dumbbell push presses, 5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

10KG - 15KG - 20KG - 25KG - 30KG(F) PR'

1st Attempt

(Wednesday 100505 Main Site - http://www.crossfit.com/mt-archive2/005402.html)

Barbara - Five rounds x 20 Pull ups, 30 Push ups, 40 Sit ups, 50 Squats

Rest precisely three minutes between each round. Time is 5 Round times plus 4 x 3 minute rests.

38:15 PR'

1st attempt

1st Rnd - 4:10
2nd Rnd - 4:58
3rd Rnd - 5:57
4th Rnd - 5:23
5th Rnd - 5:47

Grurpee : 3 Rounds of 10 Clean And Jerk @ 60KG, 10 Burpees

7:09 PR'

1st Attempt

50 Chinups

4:54 PR'

(Previous Best 6:58)

Rest Day

5000M Row

17:32.6 PR'

1st attempt

1000m Splits

1st - 3:26
2nd - 3:30
3rd - 3:35
4th - 3:34
5th - 3:27

Cindy AMRAP 20 Minutes - 5 Chin Ups, 10 Push Ups, 15 Squats

16&6PU PR'

1st Attempt

250M Row + 21,15,9 Push Press @ 40KG, Box Jumps @ 24" + 250M Row

4:54 PR'

(Previous Best 5:58)

Sofa : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end

5:20

(Previous Best 4:18)