10-9-8-7-6-5-4-3-2-1
Wall Ball 20/14
Sit Ups
Box Jump
OHS 20kg/15kg
Kettlebell 25kg/15kb
January 2015
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August 2009
August 31, 2009
August 30, 2009
To The Max
Your choice
Max overhead,either push jerk or split jerk
August 29, 2009
August 28, 2009
Kids Day
Warm Up
two rounds
50m high knee run
50m butt kick run
100m backwards run
20 squats
10 pushups
Technique
Thrusters
WOD
7 cartwheels
21 pullups
21 thrusters
5 cartwheels
15 pull ups
15 thrusters
3 cartwheels
9 pull ups
9 thrusters
Daya's determination in an inspiration!
August 27, 2009
August 25, 2009
WOD
10 Maneaters 15kg/10kg
Row 250
8 Maneaters
Row 250
6 Maneaters
Row 250
4 Maneaters
Row 250
2 Maneaters
Row 250
Uttam post WOD
August 23, 2009
August 22, 2009
WODs
Both regular and Crossfit kid classes today. It was so much fun! Each group supported and cheered each other.
WOD
2 minute double under max
2 minute sit up max
90 sec DU max
90 sec sit up max
1 minute DU mx
1 minute sit up mx
30 sec DU max
30 sec sit up max
Crossfit Kids
Agility runs through cones
Technique work - kettlebell swings
WOD
Hit the cone with the ball. If you miss do 15 squats and try again. After hitting the cone do 10 kettlebell swings, 10 sumodeadlift high pulls, 5 burpees and 100m run for one round.
This was a very spirited and fun workout. Congrats to Karanveer on completing the most rounds.
August 21, 2009
August 20, 2009
Kids Day!
We have a dedicated group of 12 - 15 year olds who love Crossfit.
Warm Up
2 Rounds of:
10 Shoulder Rolls
10 Good Mornings
5 Jumping Squats
Buy In
2 Rounds of:
3 Cartwheels
50m Bear Crawl
150m run
10 squats
WOD
AMRAP in 15 minutes
15 Squats
10 Burpees
Run 200m
Rajpal nails the overhead squat. Great job Rajpal!