28th October – Crossfit Frantic

28 10 2015

image





16th October- holiday

16 10 2015

Warmup

25 burpees
500m row

strength

5×5
pullups

wod
5RFT
10 hspu
50 double unders
10 box pistols alternating

12:45





18th June

18 06 2015

Still shaking a chest thing so light intensity tonight.

12-1 pullups strict
1-12 t2b strict
5 ring dips each round





17th March – happy st Patricks day!

17 03 2015

http://theg2011.blogspot.com.au/2012/05/friday-25th-may.html

Warmup
25 Burpees
10 lunges
10 b/bag power snatch
WOD
3 rounds for time:
50 Lunges
40 Hollowrocks
30 b/bag power snatch (16)
20 pullups
10 HSPU

Time 22:37





27th February

27 02 2015

image

Deficit hspu. 15 + 10kg plates.
Emotm, will complete tomorrow





15th January

15 01 2015

NFT
10-1 Hspu
1-10 t2b
30 double unders ea rd





13th January

13 01 2015

5RFT
10 pullups
30 hill sprint
10 burpees
30 hill sprint

10:46