21st June – CrossFit Frantic

20 06 2016

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80kg cleans
120kg dl
70kg push press
50kg strict
Pullups subbed for dips
36 kg kb





14th June – CrossFit Frantic

13 06 2016

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80/70/60kg for wod
Completed 15 kipping hspu on final round
60×3 on strict press





14th July – Crossfit Frantic

14 07 2015

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70kg strict press pb!





August 17th – sat sesh

12 09 2013

Warmup
Bullet proof shoulders
Shoulder press 5×5
situps 10

WOD
3RFT

20 step ups (CT 16kg weight vest)
30s v-sit hold / CT V-ups
10 turkish getups (Boz 2.5/Chris 28)
15 Kb swings (6/28)

BJ – 18:28
CT – 22:51





10th August – Sat Sesh

11 09 2013

Warmup
5×5 Shoulder press
3x
Squats
Situps

BOZ – 3RFT
12 KB Lunge
20 Supermans
20 leg raises
24 thrusters (light weight)
22:01

Shane/Chris
4RFT

30 Box Jumps
12 HSPU (Shane – Incline pushup)
12 KB Lunge (16/24)
Shane – 28:06
Chris – 17:05





Tuesday 1/1/13 NY’s WOD

10 01 2013

Silly Sesh
6 wk pushup training
superset with
6 wk pullups training wk1d1
6wk training dips – initial test – 10 (ring dips)
150 Double unders
– weighted rope – 65
– speed rope – 73 (PB)
5×5 slow cadence (5 up, 5 down) strict press (40kg)





13/12/12

14 12 2012

Warmup
6 wk pushup training w4d2

WOD
5×6 superset
strict press (40)
bent over row (40)