Archive for June, 2009
Tuesday

Team WOD - Boys Team

Team WOD - Boys Team
3 Rounds for time of:
20 pull ups
20 burpees
20 push ups
20 sit ups
20 squats
Monday

Trish F rowing it out
Rest Day
or
“Karen”
150 wallball shots for time.
Use 10kg medicine ball or scale to a weight you can manage. The height to aim for is where the ceiling meets the wall in the gym.
“The doctor of the future will give no medicine, but instead will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.”
Thomas Edison

Trish F rowing it out
Thomas Edison
Sunday

Friday night team WOD - Girls Team

Friday night team WOD - Girls Team
Heavy Day
Deadlifts
5,5,3,3,2,2,1,1,1
Go as heavy as you can and build up to your heaviest for a single repitition. Remember maintain technique, midline stabilisation to protect your back which means maintain your lumbar curve.
Saturday

Friday night

Friday night
Friday night group class. Thanks to everyone for coming, Nathan, James, Ratan, Nicola, Deanne, Dave, Mrs Tom and Gansta Trish.
Complete as many rounds as possible 20 minutes of:
40 kg Thruster, 5 reps
40 kg Hang Powercleans, 7 reps
40 kg Sumo Deadlift High-pull, 10 reps
Scale weight as required. You can also go for 10,12 or 15 minutes based on your fitness but don’t go easy on yourself. If you don’t know Sumo Dealift High Pull substitute normal deadlift.
Friday

Joanna P Air Squat

Joanna P Air Squat
5 rounds for time of:
30 bench jumps
20 sit ups
10 burpees
Group class on tonight 7:30pm.
Wednesday

Phil T modified push ups
Phil T is one of CrossFit Feel Good’s athletes demonstrating the infinite scalability of CrossFit.
Today’s WOD
7 sets of
1 shoulder press
3 push press
5 push jerks
Increase weight for each set.

Phil T modified push ups
Tuesday

CrossFit Feel Good
4 x 600m
rest then
3 x max pullups

CrossFit Feel Good
4 x 600m
rest then
3 x max pullups
Monday

Alison B Dumbbell Swing

Alison B Dumbbell Swing





