14th May – Crossfit Frantic

14 05 2015

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110kg PB for front squat. Added up wrong on board.

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13th April

13 04 2015

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12 min cap
Last round 4 into 2nd kb set.
20kg kb





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





1st April

1 04 2014

image





8th June – sat sesh

13 06 2013

Warmup
3x
10 squats
10 situps
run/skip

WOD
“Chipper”
50 lunges
25/50 v-ups / Knees 2 Elbow
25/50 pushups/plank (60s)
25/50 Hollowrocks
25/50 pushups
50 bulgarian bag windmill/60s Plank
50/100 squats
20130608_124325





Friday1st February

3 02 2013

Warmup
6 wk pushup/pullup training

WOD
5 rounds
20 lunges
60sec Handstand (wall)
60sec plank
20 KB Swings





Thursday 3rd January

10 01 2013

Warmup
6wk pushup training wk4d2
superset
6wk pullup training wk1d3

WOD
40/30/20/10
KB Swing (24)
Hollowrocks
Double unders
Lunges (16kg b.bag)