Fri 12 March 10
Today’s Workout of the Day is:
For time,
4 Rounds,
400m Medicine Ball Run
40 Medicine Ball Walking Lunge
20 Wall Ball
Post time to comments
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Thur 11 March 10
Today’s Workout of the Day is:
2 Position Snatch (High Hang & Floor), 5 sets x 5 reps @ 65%
Clean Shrug 5 sets x 3 reps @ 50% of Deadlift
Snatch Push-Press (Behind the neck), 3 sets x 3 reps @ 100% of Shoulder Press
Post loads to comments
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- Have you used the Open-Gym? How’s that working for you? Post your thoughts to comments.
Our newest piece of essential equipment for the gym 
Wed 10 March 10
Today’s Workout of the Day is:
‘Helen’
For time,
3 Rounds
400m Run
21 Kettlebell Swings (m:24kg,w:16kg)
12 Pull-Ups
Post time to comments
Compare to 9 Sep 09
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The Hurlers gather for the post workout team-talk
Tues 9 March 10
Today’s Workout of the Day is:
Overhead Squat, 8×4 sets @ 60%, 65%, 70%, 75%
Plank 4×30 second hold
Front Squats, 5-5-5-5-4 @ 65%, 70%, 75%, 80%, 85%
Side Plank 5×15 second hold each side
Post what skill you’re working towards from our Levels, plus loads to comments
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Mon 8 March 10
Today’s Workout of the Day is:
High Hang Clean, 5 sets of 5 @ 70%
Snatch Grip Deadlift, 3 sets of 3 @ 50% of Deadlift
Behind The Neck Split Jerk, 3 sets of 2 @ 80%
Then work on flexibility!!!!!
Post any thoughts to comments
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Team Saturday with some team 7 rejects..
Sun 7 March 10
Sunday Reading:
Click on the links below.
Break bad eating habits with intermittent fasting -fitnessspotlight.com
Cracking, clicking and popping -eatmoveimprove.com
Deadlift grips -CrossFit West Santa Cruz
Sat 6 March 10
Today is:
10am – 11am
Skills Training
11am – 12pm
Snatch
1-1-1
Clean & Jerk
1-1-1
During the strength cycle we will be using Saturdays as max testing on the lifts.
Post thoughts on week 1 of this training phase and loads to comments
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Fri 5 March 10
Today’s Workout of the Day is:
‘Pull, Push, Jump’
For time,
3 Rounds
10 Clean & Jerk (m:60kg,w:40kg)
10 Box Jumps
Post time to comments
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Dialling in Accuracy for wallball
Thur 4 March 10
Today’s Workout of the Day is:
Hang Power Snatch, 5×3 sets @ 60%, 65%, 70%
Deadlift, 10×3 sets @ 55%, 30 second rest between sets
Push Press 10×3 sets @ 60%, 65%, 70%, superset with Pull-Ups, 5×3 sets or as many as possible
‘Everything I’ve ever done was out of fear of being mediocre.‘
Chet Atkins
Post any thoughts to comments
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Wed 3 March 10
Today’s Workout of the Day is:
For time,
3 Rounds
30 Wallball
20 Press-Ups
10 Burpees
200 Single-Unders
Post time to comments
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- Mud Madness! Can everyone who has put their name forward for March Madness please pay by the end of the week. We need to get the forms away
- CrossFit Kinetics
Ryan our friend from CrossFit Kinetics (Canada) in his CF Norn Iron t-shirt
Nice A to G (Ass to Grass) Back Squat
CrossFit Journal
