Saturday 25th May ‘13
Due to the Rebook CF Regions
*Sorry for any inconvenience crew
- CrossFit Plus -
DAY #2 DONE.
-2013 Reebok CrossFit Regionals-
Friday 24th May ’13 Friday Night at the movies. DAY #1 DONE. -2013 Reebok CrossFit Regionals- some ridiculous time see on “Jacque” and some frigan heave weight held above the head for 3 reps on the OHS.
Friday 24th May ‘13 Regionals, DAY #1 of competition. 3 events, 1 day. Good luck to all individual athletes and TEAM competitors. Notice: There will only be 1 class today, 9:30am. Due to the Rebook CF Regions *Sorry for any inconvenience crew – CrossFit Plus – A] Speed Strength Perform 3-3-3-1-1-1 reps of: -Push press 63-70-77-85-93-100-101% -15 minutes allowed- B] Raw strength Perform 5-3-1 … Continue reading
Thursday 23rd May ‘13 Rest Day @ CF+ Notice: Tonight’s 6 & 7pm classes will both be OPEN BOX. Due to the Rebook CF Regions Please check out the full CF+ schedulefor the slight alteration to the time table due to the Reebok CF regional 24th – 26th June *Sorry for any inconvenience crew – CrossFit Plus – … Continue reading
Wednesday 22nd May ‘13 Notes: Please check out CF+ schedule for the slight alterations to the time table due to the Reebok CF regional 24th – 26th June A] Raw Strength .1) Perform 3-3-3-1-1-1 reps of: -Front squat 63-70-77-85-93-100-101% .2) 1&1/4 Perform 3 x 2 reps of: -1 & ¼ front squats, 70% *Rest exactly 90 seconds. B] Conditioning … Continue reading
Tuesday 21st May ‘13 Notes: Please check out CF+ schedule for the slight vernation to the time table due to the Reebok CF regional 24th – 26th June A] BB Gymnastics EMOTM, 8 minutes perform Odd minute: -1 Power clean + 1 Hand clean + 1 Power clean, 65% Even minutes: -16 double unders *Notes: ideally each sequence should be … Continue reading
Monday 20th May ‘13 Notes: Please check out CF+ schedule for the slight vernation to the time table due to the Reebok CF regional 24th – 26th June A] BB Gymnastics Perform 3-3-3-1-1-1 reps of: -Snatch 63-70-77-85-93-100/101% B] Conditioning 3 rounds for time of: -5 muscle ups 20 KBS 32/24KG -5 Power snatches 60/40kg -15 minute cap- … Continue reading
Sunday 19th May ‘13 REST Work a weakness Mobility WOD….. “Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself … Continue reading
Saturday 18th May ‘13 CrossFit Plus Saturday raw grunt sessions A] BB Gymnastic 12 min to establish a 1rm of: -Snatch B] Conditioning “Gracabel” Alternating reps for time of: -30 clean & jerk 62.5/45kg -30 Snatch 62.5/45kg *Notes: Reps must alternate starting with 1 clean & jerk, followed by 1 snatch. Until all 60 reps are completed. Ether a power … Continue reading
Friday 17th May ’13 Friday Night at the movies. Nice little couplet Evil Siamese Twins! 60 reps, NO to FUNNT not to get another run again.