CrossFit SEQ

WOD 7th November 09

5 Rounds of "Cindy"  (5 Pull-ups, 10 Push-ups, 15 Air Squats)

then.......

"Helen"

Run 400m
12 Pull-ups
21 K/B swings(24)(16)

3 Rounds

You have to 'be' before you can 'do', and 'do' before you can 'have'. Zig Ziglar

  

WOD 6th November 09

10-1

S.D.H.P (1/2 BWT)
Chin-ups

10-1
9-2
8-3
until....

1-10

"There are no shortcuts to any place worth going."
- Beverly Sills

 

WOD 5th Nov 09

HAPPY BIRTHDAY LAUREN

20,18,16,14,12,10,8,6,4,2 reps of ..........

K/B Swings (24)(16)
Push-ups

 

Birthdays are nature's way of telling us to eat more cake.

 

WOD 4th October 09

30 Lunges
21 Back Extensions
21 Sit-ups

5 Rounds for time......

 

 

Our Crossfit Youths had a great session tonight really giving the adults a run for their money - well done guys keep up the hard work!

You don't get to choose how you're going to die. Or when. 
You can only decide how you're going to live. Now. -Joan Baez

WOD 3rd Nov 09

400m Run
6 Squat Cleans(60)(40)
9 Box Jumps (24")(18")
12 Wall Balls (10)(7)

4 Rounds for time.........

 

 

The best thing about the future is that it only comes one day at a time. Abraham Lincoln

 

WOD 2nd November 09

HAPPY BIRTHDAY CODY!

 

A.M.R.A.P in 20 min.....

30 Double Unders
then....
3X
5 Pull-ups
10 Push-ups
15 Air Squats

 

Success is the sum of small efforts, repeated day in and day out.

Robert Collier

REST DAY

One man practicing sportsmanship is far better than fifty preaching it.
Knute Rockne

WOD 31 October 09

1 Kettlebell snatch
1Turkish Get-up
1Overhead Squat
1 Lunge left (rack pos.)
1 Lunge right (rack pos.)

A.M.R.A.P in 20 min...... (Using same weight)

  

" Determination is the key to the doorway of success."

 
 
 
  

 

WOD 30 October 09

30 Push-ups
30 Sit-ups
30 Close Push-ups
30 Butterfly Sit-ups
30 Plyometric Push-ups
30 Boxer leg raises
30 Dips
30 V-Sits

 

 The man who removes a mountain begins by carrying away small stones.
Chinese Proverb

WOD 29 October 09

Front Squat

5,5,5,5,5

Tonight was Renae last night for a while as she is heading to South America to be a tour guide - We wish you all the best Renae and look forward to hearing all about your new exciting job! :-) and of course a fantastic PB tonight with a very impressive 75Kg 1RM - well done we are very proud!

 

“I see my path, but I don't know where it leads. Not knowing where I'm going is what inspires me to travel it."