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Thursday, 3rd

5 rounds for time of:

10 Pullups
10 Pushups
Run 200m
10 Situps
10 Squats
Run 200m

21:59 Switzer

Friday, the 4th

5X5

Squat Cleans with DB's
Backsquat

Mon and Wed

Monday
Run 400m
Grace
Run 400m

Switzer: 9:12 (115)
Sanya: 12:39 modified

Wednesday
5 rounds for time of:
20 Double Unders
15 Abmat butterflies
10 Pushups

Switzer: 9:59

Friday 20th

Heavy Deadlift

3-3-3-3-3-3-3
Top Lifts:
Grey 110kg for 3
Water 100kg for 3
Lawrence 100kg for 3

Jessica 80kg for 3
Cindy 80kg for 3
Susan 80kg for 3

Mr Switzer 150kg

Mon and Wed WODs

Mon:
Lunge 18yards with 15lb medball overhead.
21 burpees
X 5 rounds

Switzer: 21:55
Edward: 3 rounds 12:39

Wed:
DT at 115

Switzer: 12:33 (prev 8 something)

1 mile run (Test 1)

All students in school did on Monday:

Top times:
 Boys
Bill 6:06
Jack (grade 10) 6:24
Charlie 6:30
Leo 6:30
Johnson 6:32
Edward 6:32
 Girls
Sunny 8:40
Louise 9:28
Cathy 9:40
Isabel 9:44
Shirley 10:00

Mr Switzer 7:50 (PR)

CrossFit Dagang Throwdown coming soon

Next two weeks to determine the fittest students in school

"Action expresses priorities"

This week

Cindy (green and knee) 10 +5

Workout B

5 rounds
15 DL (165, 45)
12 Burpees
1 gasser
Rest 1 min

Eddie16:40
Switz 17:55

Little happening...

Challenges are what make life interesting, overcoming them is what makes life meaningful



5 rounds for time:

Run 400
DL 135 x 10 

13:30

(DU's x 50)

Thursday

5 Squat clean (at 20kg db's)
10 Pushups (using db's)
15 Double Unders

x 5 rounds

16:30

Nutrition is the Foundation

The last few weeks

9, 6, 3

Thrusters at 165lb 

Pullups (18. 12. 6)

Hand walk (4,2,1)

12:53  ( a take off the mainsite wod of 9,6,3 Thrusters and Muscle ups)

Run 5K

28:34

8 rounds of

Run 400m 

rest 30 seconds

21-15-9 

Pushups

DL at 195lbs

8:50

12.4

203

12.5

54

Run, rest, repeat

Run 400m
Rest 30 sec
x 8 rounds


Whole school:
Run 400
5 pushups
10 situps
15 squats
AMRAP in 10 min

WOD 12.2
75 lb Snatch 30 reps
135lb Snatch 30 reps
AMRAP in 10 min

WOD 12.3
15 Box jump at 24"
12 PP at 115
9 T2B
AMRAP in 18 min

Burpees and Mainsite WOD

Workout 12.1
Mel
Sanya

39.35 burpees

Mainsite WOD

3 rounds for time of:
Run 400m
20 wallballs at 20lbs
10 pullups

Pep talk for 12.1 WOD Crossfit Delaware Valley

Milk is quite literally better than steroids for a novice lifter to grow on, and no supplement produces the same effect.
Mark Rippetoe

Open workout 12.1

K Starr prep for workout 1

Dusty of Dogtown Crossfit offers efficiency tips

Embrace the pain by Again Faster

On the road workouts

Refer to the page on the right side of the screen.

Pick one and do it.

10 rounds: Burpees and Squats

"Young men are apt to think themselves wise enough, as drunken men are apt to think themselves sober enough."
- Lord Chesterfield


10 rounds for time:

10 Burpees
10 Squats



Ego from Crossfit Hollywood

Hill run 250 meters X 5 rounds

"The best reason to start an organization is to make meaning; to create a product or service to make the world a better place."

- Guy Kawasaki

Hill run 250 meters

Rest 2 min

x 5 rounds

Louie Simmons on Regrets

Tabata Push, Sit, Squat

8 rounds of 20 seconds work and 10 seconds rest of:

Pushups
Situps
Squats

Greg Amundson and Positive self talk

Deadlift/Pushup X 10 rounds

"A friendship founded on business is a good deal better than a business founded on friendship."
- John D. Rockefeller


Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups


Tommy H. on this WOD
 

Double Under/Snatch

"Knowledge without wisdom is a load of books on the back of an ass."

- Japanese Proverb



2011 Crossfit Open Week 1 Workout

30 Double Unders
15 Power Snatch at 75lbs

AMRAP in 10 minutes

Camille slow motion muscle ups

Carry, Thruster and Run

 "One of the rules of caution is not to be too cautious."
- Bahya ibn Paquda


Carry 20kg db 200m
15 Thrusters with db
run 400 meters
x 4 rounds for time:





KStarr Squat to Poop

HPC and Burpees

"The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one."
- Mark Twain

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

WOD Demo with Jason Khalipa

100 Hand release push ups for time

"The true worth of a man is to be measured by the objects he pursues."


- Marcus Aurelius Antoninu


Kris Clever hand release pushups