29/12/2010

"Strength Component"
5 mins AMRAP TGU @ 16kg

J.T. 9 TGU

"WOD122910"
3 Hang Power Cleans @ 60kg
5 Front Squats @ 60kg
10 Push Ups with Bottom Hand Release

J.T. 11:06

28/12/2010 (Gymnastic practice & WOD)

"Strength Component"
Spend 10 minutes on practicing a Gymnastic skill of your choice.

J.T. Muscle Ups and Static Handstands

"WOD281210"
5 Rounds FTO:
7 Presses @ 45kg
7 Push Press @ 45kg
7 Push Jerk @ 45kg
21 Chest-to-Bar Pull Ups

J.T. 30:35

Back Squat, Press, Air Squats and Double Unders

"Strength Component"
Back Squats 3X5 @ 80% 1RM
*Rest 90secs between sets

J.T. 100kg

"WOD122710"
Presses 5X3 (*Rest 90secs between sets)
then:-
100-75-50
Air Squats
Double Unders

J.T. (BB @ 50kg X 5X3) 10:23

24/12/2010

"Crossfit Total"
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

J.T. BS @ 100-120-135(f)
       Press @ 55-62.5-67.5(f)
       DL @ 165(f)-167.5(f)-160

"Mary"
20 mins AMRAP;
5 HSPU
10 Pistols
15 Pull Ups

J.T. 7R + 4

22/12/2010

"WOD122210"
5 Ground-to-Overhead @ 60kg
10 Burpees

J.T. 8:09

21/12/2010

"WOD122110"
21-18-15-12-9-6-3:
Pull Ups
Ring Dips

J.T. 25:21 (+10kg Vest)

20/12/2010

"WOD122010"

5 Rounds FTO:

10 HTF Handstand Push Ups

15 Back Squats @ 50kg

20 Double Unders

J.T. 23:31

18/12/2010

"Skill Practice"
Power Snatch, Squat Snatch, Power Clean, Split Jerk

17/12/2010

"WOD121710"
Every minute on the minute for 20 minutes, do:
2 Deadlift @ 1.5XBW
5 Burpees

J.T. 20m (125kg,CTF)

"Flight Simulator"
5 Unbroken Doble Unders
10 Unbroken Doble Unders
15 Unbroken Doble Unders
20 Unbroken Doble Unders
25 Unbroken Doble Unders
30 Unbroken Doble Unders
35 Unbroken Doble Unders
40 Unbroken Doble Unders
45 Unbroken Doble Unders
50 Unbroken Doble Unders
45 Unbroken Doble Unders
40 Unbroken Doble Unders
35 Unbroken Doble Unders
30 Unbroken Doble Unders
25 Unbroken Doble Unders
20 Unbroken Doble Unders
15 Unbroken Doble Unders
10 Unbroken Doble Unders
5 Unbroken Doble Unders

J.T. 14:32

15/12/2010

"WOD121510"
15 Back Squats @ 100kg
25 Back Squats @ 85kg
35 Back Squats @ 65kg

J.T. 16:53

14/12/2010

"Strength Component"
Overhead Squat 8X3 @ 65% 1RM

J.T. 40kg

"WOD121410"
20 mins AMRAP:
7 Hang Power Clean @ 45kg
7 Push Press @ 45kg
11 Ring Dips

J.T. 10R + 7,7,6

13/12/2010

"Strength Component"
Deadlift 10X3 @ 50% 1RM

J.T. 92kg

"WOD121310"
5 Chest-to-Bar Pull Ups
5 Chest-to-Floor Push Ups
5 Sit Ups
5 Squats

J.T. 16:39

11/12/2010

Squat Snatch and Power Snatch 1-1-1-1-1

*Perform the Power Snatch immediately after the Squat Snatch

J.T. SS 40-50-55(f)-55(f)-55(f)-55
       PS 40-50-55-60(f)-60-65(f)

10/12/2010

"Strength Component"
Back Squat 3-3-3
Press 3-3-3
Deadlift 3-3-3

J.T. BS @ 105-115-117.5
       Press @ 55-60(2)-60(1)
       DL @ 155-165-172.5(2)

"For Time of:"
10-9-8-7-6-5-4-3-2-1
KB Swings @ 32kg

*Sprint 40m between sets

J.T. 5:21

08/12/2010

"Strength Component"
Bench Press 3-3-2-2-1-1

J.T. 70-75-80-85-95(f)-92.5(f)

"WOD120810"
10 Rounds FTO:
3 Hang Power Clean @ 50kg
5 Push Jerk @ 50kg
15 Double Unders

J.T. 9:23

07/12/2010

"Strength Component"
Back Squat 3RM
Presses 1X3 @ 90% 1RM

J.T. BS @ 115kg
       Press @ 57.5kg

"WOD120710"
5 Pull Ups
10 Push Ups
15 Squats

J.T. 8:05 (CTF)

06/12/2010

"Strength Component"
Push Press 3X3 @ 90% 3RM
Spend 10 mins finding max. height for Box Jumps

J.T. 72.5kg/ 47.5"

"WOD061210"
10 Rounds FTO:
3 Deadlifts @ 100kg
5 Head-to-Floor Handstand Push Ups
7 Burpees

J.T. 21:59

04/12/2010

"WOD041210"
5 Rounds FTO:
15 Front Squats @ 60kg
15 Ring Dips
10 X 10m Shuttle Run

J.T. 19:32

03/12/2010

"Strength Component"
Presses 3-3-3-3-3

J.T. 40-50-55-60-62(1)

"WOD120310-Annie"
50-40-30-20-10 of:
Double Unders
Sit Ups

J.T. 5:56


"2 mins Max. reps Double Unders"


J.T. 220 DU

02/12/2010

"WOD120210"
7 Rounds FTO:
7 CTB Pull Ups
7 Back Squats @ 70kg

J.T. 8:21

01/12/2010

"Strength Component"
Spend 10 minutes on gymnastic skills of your choice...

J.T. Accumulate 2 mins of L-Sit on rings, Complete 2 Muscle Ups

"WOD12011"
5 Rounds FTO:
12 Push Jerks at 50kg
20 Box Jumps @ 30"

J.T. 14:43

30/11/2010

"WOD113010-J.T."
21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups

J.T. 14:50 (CTF)