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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29th December

29 12 2014

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75 HSPU, took its toll though. Broken into lots of smaller sets, 12s, 10, 5, then 3s.





28th February

28 02 2014

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14th January

14 01 2014

10 mins back, hip and shoulder mobility





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





12th July

16 07 2013

Warmup
kb snatch (16) 2×5
Shoulder prep/stretch
kb press (16) 2×6

Strength
EMOTM 10 mins
5 Hang Squat Clean (48)

WOD
3RFT

32 pushups
18 pistols (ea leg)
32 v-ups
32 double unders

WOD – 15:51





6th July

16 07 2013

Warmup
3x
10 squats
10 situps

WOD
Buy In

5 burpees
30m farmers carry (24,32)
5 burpees
Then
5RFT

10 pushups
30s LHS plank (10kg DB)
15 v-ups
30s RHS plank (10kg DB)
20 situps
60s plank
Cash out
3 TGU ea side (24)
OR
150 Skips

BJ – 25:00 (3 rds, no weight)
Tiff – 28:50 (3 rds, no weight)
CT – 24:25 (RX)