SAT MORNING 27/2/10

3 Rounds For Time
400m Run
30 Switch Steps
30 Thrusters

THUR PM 25/2/10

For Time Each Round:

Round 1
400m Run
40 Squats
40 Skips X2
20 Pushpress
20 SDHP KB
200M Run

Round 2
400m Run
40 Step Ups
40 Lunges
20 Ring Rows
20 Dips
200m Run

WED MORNING 24/2/10

AMRAP in 20mins
5 push ups
5 kettlebell rows
10 kettlebell squats
10 kettlebell deadlift

TUES PM 23/2/10

5 rounds for time
10 Clean and Jerk – 10kg, 5kg
10 kettlebell swings – 16kg, 8kg
10 situps
200m run

MON MORNING 22/2/10

Sorry guys, no session today due to being held up in newcastle over the weekend.
Back to schedule Tuesday night!

SUN 21/2/10

WOD #2
Max Weight:
Maximum weight Powerclean in 6 mins
114.6kg

SAT 20/2/10

Crossfit Sectionals
WOD #4
For time:
21,15,9 reps
50kg Thrusters
Pullups
X2 Double unders
9mins

FRI 18/2/10

Saturdays 6am session will be cancelled as i will be competing in the NSW/ACT Crossfit Sectionals at Newcastle.
Will be back and normal Monday morning.

Follow link to find out more!
http://games2010.crossfit.com/starthere.html

THUR PM 18/2/10

3 Rounds for Time
Helen by Crossfit
400m run
21 KB swings
12 pullups (jumping)

WED MORNING 17/2/10

For Time
21,15,9 reps of:
200m run
step ups
sit ups
KB squats (8kg)

TUES PM 16/2/10

For Time
75 skips
15 kettlebell swings
10 jumping pullups
5 pushups
50 skips
15 kettelbell swings
10 jumping pullups
5 pushups
25 skips
15 kettelbell swings
10 jumping pullups
5 pushups

MON MORNING 15/2/10

Cancelled due to rain

SAT MORNING 13/2/10

400m run
800m run
400m run
800m run
(3 minutes rest between runs)

THUR PM 11/2/10

Tabata intervals - 6 rounds of 20 sec on 10 sec off for each exercise
skipping
pullups
kettlebell swings
dumbbell curl and press
medicine ball slams

WED MORNING 10/2/10

1 ROUND - 1MIN
2 ROUND - 45 SEC
3 ROUND - 30 SEC
Mountain climbers
SDHP KB
Skipping
Step Up
Shuttle run
(1 min break between rounds)

TUES PM 9/2/10

For Time
400m run
5 static lunges
5 single arm dumbbell shoulder press
5 single arm kettlebell row
200m run
10 static lunges
10 single arm dumbbell shoulder press
10 single arm kettlebell row
100m run
20 static lunges
20 single arm dumbbell shoulder press
20 single arm kettlebell row

Inner West Personal Training, Leichhardt

Inner West Personal Training, Leichhardt

3 Rounds for Time
200m Run
30 switch jumps
30 dips
30 push ups

SAT MORNING 7/2/10

Session cancelled due to weather

THUR PM 4/2/10

AMRAP in 20mins (As Many Rounds As Possible)
5 Push Ups
10 Sumo Deadlift High Pull (SDHP) KB
20 Situps
30 Squats

WED MORNING 3/2/10

Session cancelled due to weather

TUES PM 2/2/10

Count Reps for each round
Round 1-1 min/ 400m run
Round 2-30 sec / 200m run
Round 3-15 sec / 100m run
(15 sec break between exercises / 1 min break at end of round)
Clean and Jerk
KB Row
Push Ups
Lunges
Sit Ups

MON MORNING 1/2/10

Working with partner - complete as many reps as possible while partner completes run then swap
Deadlifts
Run 200m
KB swings
Run 200m
Step ups
Run 200m
SDHP KB
Run 200m
Shoulder press
Run 200m

SAT MORNING 30/1/10

5 rounds for time
5 deadlift
5 burpees