Kristan Clever

Strength
Three sets of:
Overhead Squat x 5 reps
Rest 2-3 minutes

WOD
Five round’s for time of:
Power Clean x 10 reps (60/45kg)
Wallball Shots x 15 reps

40kg Turkish Get Up @ CFE

Strength
Three sets of:
Push Jerk x 3 reps
Rest 2-3 minutes

WOD
“Helen”
Three round’s for time of:
Run 400m
Kettlebell Swings x 21 reps (24/16kg)
Pull-Ups x 12 reps

Inspiring???

Technique
Handstands

WOD
“Diane”
21-15-9 reps for time of:
Deadlift (102.5/70kg)
Handstand Push-Up

Is this Paleo thing a diet???

WOD
For time (or as many reps as possible in 20 minutes):
50 Back Squats (60/42.5kg)
40 Pull-Ups
30 Shoulder to Overhead (60/42.5kg)
50 Front Squats (40/30kg)
40 Pull-ups
30 Shoulder to Overhead (40/30kg)
50 Overhead Squats (30/20kg)
40 Pull-Ups
Shoulder to Overhead (40/30kg)

Try and keep the weight as prescribed, and work through as much as possible within the time cap.

Does this count as a new 1RM?

Strength
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Push-ups x 15-20 reps @ 10X0
Rest 2-3 minutes

WOD
Round’s of 15 – 12 and 9 reps of:
85/55kg Power Clean
Handstand Push-Up

Filthy Fifty @ CFE

Crystals Birthday WOD

Strength
Three sets of:
One Arm Strict Press x 5 reps

WOD
3 rounds for time of:
Hollow Rocks x 10 reps
Box Jumps x 10 reps
One Armed Ground to Over Head x 20 reps
Walking Lunge x 20 steps
Bent-Over Rows x 30 reps
Air Squats x 30 reps
Sit-Ups x 30 reps
One Armed Kettlebell Swings x 40 reps
Run 200m
Rest 2 mins

See Ya Later Mate!!!

Today is Matt’s last day with us before he goes back to the US, Matt has asked that we do Filthy Fifty with him on his final day, Thanks Matt and good luck back in the States mate!!!

WOD
“Filthy Fifty”
For time:
50 Box Jumps 24″/20″
50 Jumping Pull-ups
50 Kettlebell Swings, 16/12kg
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press 20/15kg
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double-Unders

The Bear Crawl @ CFE

Strength
Take 15 minutes to find todays 1RM Clean and Jerk

WOD
“Grace”
For time:
Clean and Jerk x 30 reps

CrossFit explained

Strength
Back Squats:
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps (exceed set 1 weight)
Set 5 – 2 reps (exceed set 2 weight)
Set 6 – 1 rep (exceed set 3 weight)
Rest 2-3 minutes between sets and use the time to work shoulder mobility

WOD
Complete as many rounds and reps as possible in 10 minutes of:
5 Man-Makers
10 Pull-ups
15 Box Jumps (24″/20″)

Man-Maker = KBs to ground, kick back, push-up, row left, row right, jump feet in, power clean, push press.

Pull-ups - Box Jumps - Snatches @ CFE

Strength
Take 15 minutes to build to todays 1RM Push Press

WOD
Four sets for max weight – without dropping the barbell until the set is completed
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes