Strength Day
Front squat 5x5
Finisher: Tabata push ups
Photo: Opening Ceremony, Asia Games, China
CFB CrossFit Kids
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« January 2010 | Main | March 2010 »
February 2010
WOD - Friday, 26/2/2010
As many rounds as possible in 15 mins of:
5 pull ups
10 box jumps
15 push press
Big Dawgs use 25kg
Porch Dawgs use 15-20kg
Pack use 8kg and Jumping Pull-ups
Puppies use broomstick and Jumping Pull-ups
5 pull ups
10 box jumps
15 push press
Big Dawgs use 25kg
Porch Dawgs use 15-20kg
Pack use 8kg and Jumping Pull-ups
Puppies use broomstick and Jumping Pull-ups
WOD - Wednesday, 24/2/2010
21-15-9 reps for time of:
Sumo Deadlift High Pull (SDHP)
Double Unders
Sumo Deadlift High Pull (SDHP)
Double Unders
WOD - Monday, 22/2/2010
Happy Birthday Wendy!!!
Team Work Out
In teams accrue as many reps as possible within 14 mins, rotating stations on the minute. The stations are:-
Row (cals)
DB Push Press
Jumping Pullups
Box Jumps 20"
Squat
Pushup
Rest Station
Post teams and average reps (total reps divided by number of team members) to comments
WOD - Friday, 19/2/2010
6 rounds using the Tabata protocol of:
Squats
Pull ups
Thrusters
Push ups
Squats
Pull ups
Thrusters
Push ups
WOD - Wednesday, 17/2/2010
21-15-9 reps for time of:
Box Jump
Push Press
Big Dawgs use 20-25kg
Porch Dawgs use 15kg
Pack use 8-12kg
Puppies use broomstick
Box Jump
Push Press
Big Dawgs use 20-25kg
Porch Dawgs use 15kg
Pack use 8-12kg
Puppies use broomstick
WOD - Monday, 15/2/2010
20 Push ups
10 Front Squats
400 M
15 Push ups
7 Front Squats
400 M
10 Push ups
5 Front Squats
Big Dawgs use 20-25kg
Porch Dawgs use 15kg
Pack use 8-12kg
Puppies use broomstick
10 Front Squats
400 M
15 Push ups
7 Front Squats
400 M
10 Push ups
5 Front Squats
Big Dawgs use 20-25kg
Porch Dawgs use 15kg
Pack use 8-12kg
Puppies use broomstick
Wod - Friday, 12/2/2010
10m Challenge
Mark out a 10m shuttle course
In the first minute run 10 m
In the second minute run 2 x 10m
In the third minute run 3 x 10m and so on
Continue until you can no longer complete the shuttle runs within the minute.
Mark out a 10m shuttle course
In the first minute run 10 m
In the second minute run 2 x 10m
In the third minute run 3 x 10m and so on
Continue until you can no longer complete the shuttle runs within the minute.
Last completed round is your score.
WOD - Wednesday, 10/2/2010
How many rounds can you complete in 15 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
= 1 round
Big Dawgs:
Use 15-20kg
The Porch:
Use 12kg
Pack:
Use 8kg for 12 minutes
Puppies:
Use PVC for 10 minutes
WOD - Monday, 7/2/2010
Big Dawgs:
21-15-9
Deadlifts (25-30kg)
Push ups
The Porch:
21-15-9
Deadlifts (15-20kg))
Push ups
Pack:
21-15-9
Deadlifts (8kg)
Push ups
Puppies:
15-12-9
Deadlifts (Broomstick)
21-15-9
Deadlifts (25-30kg)
Push ups
The Porch:
21-15-9
Deadlifts (15-20kg))
Push ups
Pack:
21-15-9
Deadlifts (8kg)
Push ups
Puppies:
15-12-9
Deadlifts (Broomstick)
Push ups
CFK Training Times
- 11 Years & up
Mon,Wed, Fri
4pm to 4:45pm
How much does it cost?
- Casual Session - $15
10 Session Pass - $120
Additional Kids - 10% discount
CrossFit Kids HQ
The CrossFit Journal
Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
- Greg Glassman
