30_09_2010

almost 600

25 pullups
50 deadlift 60 kg
50 pushups
50 boxjumps
50 floor wipers
50 clean and press 35kg
25 pullups

50 deadlift 60 kg

50 pushups

50 boxjumps

50 floor wipers

50 push press 35kg

25 pullups

42mins

29_09_2010 double wod

jack
20 mins amrap
10 push press 60 kg
10 kb swings 24kg
10 box jumps

then
10 rounds
15 deadlift 60 kg
15 pushups

7minutes

7 minutes 60kg floor to OH =(30)

3min rest

7 mins rowing = 1800m

3min rest

7 mins continuous core work =250 reps

3 mins rest

7mins 24kg swings=  60

3mins rest

7 mins double unders =150+

10 minutes

morning = 5k run
evening wod
10 minutes 50kg floor to OH =(48)
3min rest
10 mins rowing = 2400m
3min rest
10 mins continuous core work =300 reps
3mins rest
10 mins double unders =150+

26_06_2010 sunday

1000m row

then

3 rounds of

30 deadlift 60kg

30 situps

30 pullups

30 kb swings (24kg)

30 burpees

then 1000m row

time = 42:41

25_09_2010

morning 6km run = 32 mins

evening

 

1000m row

3rounds

30 box jumps

30 pushups

30 situps

1000m row

~20 mins

24_09_2010

morning 5km run = 24:40

evening
fran

21-15-9
thrusters 40kg
pullups

5:20 minutes

23_09_2010

evening 5km run = 25 mins
was so hot it took an hour to cool off

22_09_2010

morning 5km run

evening


back squat 100kg

then
7 rounds

7x 100kg deadlift
7 x 32kg kb swings
7 vups with kb overhead
7 push press 50kg
7 burpees

24:06

21_09_2010

5km run in morning


evening

cf adelaide wod

10 round
10 sdhp 40kg
10 ring pushups

then 21-15 - 9
pullups
rollouts abs
oh leg raises
bicylcles
feet to bum excersize ab

20_09_2010

Morning run 7km
time = 38:20

evening wod

warmup 1000m row

stretching then

4 rounds
20 x 40kg squat clean thrusters
20 pullups

time: 24:50

then 3 rounds.
500m row
10 vups
10 roll outs ab exercise
10 lateral kb lifts

~7 minutes

19_09_2010

7km run

Running by 530am to avoid the heat. amazing desert sunrise

18_09_2010

500. variation

25 pullups
50 deadlift (60kg)
50 boxjumps
50 pushups
50 floor wipers
50 kb swings (24kg)
25 pullups.

time 20:24

17_09_2010

morning
5k run

afternoon

rowing Murph
1.6 km row
100 pullups
200pushups
300 squats
1.6km row

time 33:03

then
5, 5 ,5 ,5 ,5 back squat
50, 60, 80, 80, 80 (kg)

16_09_2010 evening CF session

21-15-9

80kg deadlift

24 kg kb swings

burpees

11:39

angie = 100pullups, 100pushups, 100 situps, 100squats

19:20

16_09_2010 morning crossfit

20 minutes amrap

2mins double unders/skipping
1 min boxing with dumbells
10 box jumps
10 janda situps
10 medball twists
15 walking lunges (15kg overhead)

4 rounds

15_09_2010 row pushup situp

5 rounds for time

500m row
20 pushups
40 situps

2 minute rest.

about 18 minutes.

13_09_2010 Morning row and pushups

CF Adelaide Workout

5 rounds for times and reps

500m row + Max Pushups (hand release at bottom)

rest 3min between rounds

Bloody desperate workout. I love these kind of workout where you almost kill yourself. Can remember exact results but each round was around 1:42 s with an average of 20 pushups. 

11_09_2010 Surprise

12 mins amrap
10 pushups (lift hands at bottom)
20 OH squats (broomstick)
200m run

= 9 rounds

rest then

4 mins to get 1RM overhead = 85kg

rest then

for time 50 knees to elbows = 4:04

rest then

800m run = 3:33min

rest then Annie.

50 40 30 20 10
double unders

time  = 11:24

Good morning.
situps (the first 50 situps  were gluteham situps)

10_09_2010 XFITADELAIDE WOD

Deadlift

3,3,3,3 (work up to a 3RM) = 165kg

then

1×15 deadlift @ 60% (regrip each rep) 

done at 100kg

rest

6min AMRAP

8 pistols

20 double unders

6 complete rounds

great morning session

09_09_2010 XFITADELAIDE WOD

3 rounds for time (1min rest between rounds)

30 push-press (30/20)

30 SDHP (30/30)

30 Wall Balls (10/8)

30 Box Jumps

30 cals Rower

7_9_2010 Coogee to Bondi run

Was awake at 3am due to jet lag so ran from Coogee Bay to Bondi Beach (Sydney. )
think its about 12 km round trip

time : 1: 02.

6_9_2010

100 burpees for time: 9:27
still on the road and done on a hotel room floor. :-)

Attacked by ducks

8km run around the pond this morning.
43:48

got chased by an angry duck :-)

2_8_2010

5k Run

25:03