Archive for April, 2011

5 rounds not for time
3 reps Snatch Grip Deadlift
Max reps pull ups

Clean technique
Full cleans, power cleans, hang power cleans, hang cleans, clean and jerk. The lot.

then

100 Push ups for time.

7 rounds of
30 Sit ups
20 double unders
10 Burpees

“Frantervals”
3 rounds of
AMRAP in 3 minutes
21 Thrusters
21 Pull ups
Rest 3 minutes

Rest

ADMIN POINTS
1. CrossFit Feel Good Ettitquette. Learn and remember.
2. You will now be required to book in on the “Timetable” so if you book in for a slot and don’t trun up you maybe taking a slot from someone else. You’ll need to give notice if you can’t make it.
3. Water is for sale for $2. Icy cold and refreshing in the fridge. Also Protein shakes are for sale in the fridge for $2.50. If you are trying to improve performance or gain muscle you should be eating within 30mins of your worlout for optimal post workout nutrition. If not you can grab a protein shake at the gym. Not recommended for those focussing on weight loss. Both Water and Protein can be chitted up on a tab and paid at the end of each month.

Click here for the CrossFit Feel Good Ettiquette

WOD 11.4
AMRAP in 10 mins
60 Bar facing burpees
30 Overhead squats 55/40kg
20 Muscle ups

Walking lunge 30m
21 Pull-ups
21 Sit-ups
Walking lunge 30m.
18 Pull-ups
18 Sit-ups
Walking lunge 30m.
15 Pull-ups
15 Sit-ups
Walking lunge 30m.
12 Pull-ups
12 Sit-ups
Walking lunge 30m.
9 Pull-ups
9 Sit-ups
Walking Lunge 30m.
6 Pull-ups
6 Sit-ups

or

WOD 11.4

Thrusters
3-3-3-3-3-3

10-9-8-7-6-5-4-3-2-1
Power cleans
Front squats
Ring dips

For time
100 Pull ups burpees