Strength is Essential

Today @ CrossFit Brookvale

5 Rounds

8 Power Clean @BW

10 weighted Ring Dips 10/5kg

Rest Day

Today @ CrossFit Brookvale

Rest Day

The Choice is yours

Today @ CrossFit Brookvale

Choose your own workout: Pls make sure you book

7am: Josh: 21OHS, 42 Pull ups, 15 OHS, 30 Pull ups, 9 OHS, 18 Pull ups 40/30kg

8am: Christine: 3 Rounds 500m Row, 12 DL @BW, 12 Box Jumps

9am: JT + Isabel: 21-15-9 HSPU, Ring Dips, Push Ups then 30 Snatches 60/40kg

10am: Nasty Girls: 3Rounds 50 Squats, 7 Mu, 10 Hang Cleans 60/40kg

NO OPEN TIME THIS WEEK

amrap 15

Today @ CrossFit Brookvale

Shoulder mobility

AMRAP 15:

5 Dive Bombers

7 Squat Pull ups

9 Supine rows

Snatch Grip Dead Lift

Today @ CrossFit Brookvale

5-5-5-5-5

Snatch Grip Dead Lift

Tabata Abs

KTE

Med Ball Twist

Plank

supermans

Technique Class: Rowing with Jason

100 Cal Row

Today @ CrossFit Brookvale

100 Cal Row

Rest 5mins, then.....

On the Min, every min for 10 mins

12 KBS 28/20kg

12 Prisoner Squats

Thurs Technique Class: Rowing with Jason

Max Reps

Today @ CrossFit Brookvale Complete:


1 round of max rep HSPU

then 3 rounds of:


Max Rep Front Squat 70/50kg
Bear Crawl 20 yards


*there is no time component for this workout. The goal is max reps.


Post total reps of HSPU & Front Squats completed to comments.

Thursday 3rd Technique Class: Jason is Coaching the art of Rowing

CrossFit vs ZUMBA Click Here

HAL-"Women Of The 2010 CrossFit Games" - video [wmv]