Thursday 28/10/10

Thursday 12/08/10

For starters:

Working to a 2 Rep Max Get-Up

The Main:

AMRAP in 15 minutes
1 x Get-Up
2 x Bent Press
1 x Get-Down
Left + Right = 1 round

Name/2RM/Rounds/KB

Janice/6/??/6
Georgie/4/6/4
Vicky/12/20/6
Ben/20/16/16
Toby/16/??/16

Thursday 10/06/10

A split session this week.

This weeks workout:

21 x Snatch to Windmill L
25 x Swings L
25 x Swings R
21 x Behind the head KB Squats
25 x Swings L
25 x Swings R
21 x Behind the head KB Squats
25 x Swings L
25 x Swings R
21 x Snatch to Windmill R

Name/KB/Time

Vicky/8/12:49
Janice/6/15:22
Steve/12/15:56
Georgie/6/16:20
Annie/8/15:20

And for those that missed it, a chance to do last weeks workout.

21 Turkish get-ups, Right arm
50 Over-head Swings
21 Overhead squats, Left arm
50 Over-head Swings
21 Overhead squats, Right arm
50 Over-head Swings
21 Turkish get-ups, Left arm

Name/KB/Time

Will/32/31:00
Martin/28/45:06
Chris/12/18:14
Mark/24/39:13
Simon/16/20:50
Jason/12/22:47

Thursday 03/06/10

Today's workout is from the CrossFit main site.

21 Turkish get-ups, Right arm
50 Over-head Swings
21 Overhead squats, Left arm
50 Over-head Swings
21 Overhead squats, Right arm
50 Over-head Swings
21 Turkish get-ups, Left arm

Name/KB/Time

Steve/12/24:51 (8kg for OH Squats)
Cassie/6/21:57
Janice/4/23:00 (6kg for swings)
Vicky/6/18:40 (8kg for swings)
Annie/8/22:38

Wednesday 28/04/10

Today we welcomed Stu and Craig to their first KBC session.

The workout:

AMRAP in 20 minutes

3 x chest press
1 x get-up
3 x one handed swing
3 x clean and press

L+R = 1 round

Name/KB/Rounds

Simon/16/12
Martin/24/10
Janice/6/??
Mark/20/12
Rees/12/18
Samantha/8/??
Stu/24/7
Craig/12/??
Will/24/15
Annie/8/??
Steve/12/10

Excellent work everyone.