Blog Archives
Thursday 28th April – 2011
3 Sets:
12 Unbroken hang squat cleans
Run 300m @ 90%
rest 1:1
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3 Sets:
12 Unbroken push press
Run 300m @ 90%
Rest 1:1
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3 Sets:
12 Unbroken kbs
30 Anchored sit ups
Rest 1:1
Post your set times and loads to comments
A view on how to run the Boston Marathon
Tuesday April 5th – 2011
CF Open crew
4 Sets with Intent: Push press – 4 tough reps 8 C2B pull ups 12 KB swings, 2/1.5pd Walk rest 5mins + 3 Sets: Row – 30sec @ 100% 15 Burpees, afap Seated rest 5min
Everyone else
A1. Push press – 3-4reps; rest 2min x5 A2. KB swing – 12-15reps; rest 2min x5 B1. Hollow rock – 20reps; rest 60sec x3 B2. DB Split lunge- 8-10/leg; rest 60sec x3Post to comments: CF Open group – Loads, set times and meters Everyone else – Loads, reps and training notes
Mobility basics workshop – Tonight 7pm
Saturday 26th March – 2011
CF Open crew:
AM Option 1. Redo CF Open WOD #1 or AM Option 2. A. Split jerk -1rm B. Row – 1km; for timePM Run 35min – easy aerobic
Everyone else:
A1. Partner hand stand hold, 10sec x4 A2. Double unders – 1min; tech work x4 + 5 RFT: 15 Push press, 40/30kg 30 Walking lungesPost your time, loads and last nights dinner to comments Training for CF Open crew tomorrow @ 10am
Breakfast options
Friday 18th March – 2011
Today @ B32CF:
CF Open WOD #1 For those of you not doing it rxd on saturday..AMRAP in 10min: 30 Double unders 15 Power snatch, 35/25kg
CF Open group:
A. Muscle snatch – heavy single, quickly B. T&G power sn – 7 slight+fast; rest 70sec x3 + @ 100% effort Row – 15sec; rest 3min x2 Row 10sec; rest 3min x2Post to comments: CF open workout – rounds and reps CF open Saturday crew – Loads and reps and meters
B32 is hosting the first WOD for the CF Open.
Start: Saturday @ 10amRegister here to compete The next 6 weeks are going to be epic.. There are a solid handful of Canberra CrossFit gyms that are throwing their hat into the ring to host based on logistics and ‘what’s going to work. It’s as much of an unknown as what the WOD will be each week! Get amongst it folks. This is a huge opportunity to meet some other rad, badass Crossfitters from around Canberra.
Thursday 3rd March – 2011
Box Squat – 60% 1rm, 2reps; rest 45sec x10
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5RFT:
Run 200m
12 Push press, 40/30kg
Post loads, notes and time to comments
