19th March, 2013

2@Crossfit

Warmup: 400m row; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats

Then:
3-3-3-3-3 Bench Press
- 5 x 20kg, 40kg,… 50kg, 55kg, 57.5kg, 60kg, 62.5kg (F1 – PB)

Then:
- 9 Squat Cleans
- 18 Toes To Bar
- 6 Squat Cleans
- 12 Toes To Bar
- 3 Squat Cleans
- 6 Toes To Bar

Time: ?:??

30th October, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats

Then:
Working to a x3 max Bench Press:
- 5 x 20kg, 4x40kg,… 50kg, 52.5kg, 55kg, 57.5kg, 60kg (PB)

Then:
25-20-15-10-5 of:
- Press Ups
- KB Swings (20kg)

Time: 9:05

11th September, 2012

@Crossfit

Warmup: 500m Row; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats

Then:
- Bench Press 5-5-5-5-5
- Weighted Pull Ups 5-5-5-5-5
Aim for 4th set to be previous PB

BP: 20kg, 30kg, 40kg,… 50kg, 52.5kg, 55kg, 57.5kg, 60kg (F1)
PU: 0kg, 5kg,… 10kg, 12kg, 16kg, 17.5kg, 20kg (PB)

Then:
3 Rounds for time:
- Row 30 calories
- 25 Press Ups

Time: 10:58

1st August, 2012

@Crossfit

Warmup: 2 minutes skipping; walking lunges; reverse lunges; scorpion broad jump; bear crawl

Then:
5-5-5 Bench press:
- 10x20kg, 30kg, 3x45kg,…. 52.5kg, 55kg, 57.5kg (PB)

Then:
30-20-10 of:
- Kettlebell Swings (20kg)
- Box Jumps (20”) (substitute for ball slams)

Time: 6:34

29th June, 2012

@Crossfit

Warmup: Run 400m; Lunge Walk; Reverse Lunge Walk; Spiderman Lunges; Bear Walk; Lizard Walk

Then:
Bench Press (yuk!) find a max 3-3-3-3-3
- 20kg, 30kg, 40kg,…. 50kg, 55kg, 57.5kg (F3), 57.5kg (PB), 60kg (F1), 60kg (F1)

Then:
For time, 12-9-6 of:
- Squat Snatch (20kg)
- Hand Stand Push Ups (10kg plate + 2 ab mats)

Time: 8:04

27th April, 2012

@Crossfit

Warmup: Row 400m; 2 x 10 Pull Ups; Press Ups; Sit Ups; Squats

Then:
Work to a x5 max Bench Press:
- 20kg; 40kg; 45kg… 50kg; 52.5kg; 55kg; 57.5kg (F2); 57.5kg (F0)

Then:
AMRAP in 7 minutes of:
- 5 Front Squats (30kg)
- 5 Push Jerk (30kg)
- 35 Double-Unders

Count: 2 rounds + 19 double-unders

19th December, 2011

@Crossfit

Warmup:
- 400m row & Scorpion Burpees

Then:
- Bench press: Warmups then 5 x 3 @ 50kg

Then:
’NARF’ (Fran backwards).
9-15-21 reps of
- Thrusters (30kg)
- Pull Ups

Time: 12:33

16th August, 2011

@Crossfit
Warmup & Mobility

Then:
Bench Press – Work upto max for 5 reps.
- 55kg PB

Then:
3 Rounds
- 6 hang cleans (35kg)
- 10 burpees
Time: 4:14

20th July, 2011

@Crossfit

Warmup:
400m run
6-5-4-3-2-1 of burpees, box jumps, knees-to-elbows

Then:
Bench Press – Work up to a 3 rep Max.
- 55kg PB

Then:
25-20-15-10-5 reps of
- Tuck jumps
- Knees to Elbows

Time: 11:54

Notes:
”Annie” variant (double unders and situps). Changed to tuckjumps and knees-to-elbows because of back and can’t do double unders. Half numbers.