The Lloyd's

CFGC – Wenesday

admin — Wed, 18 Aug 2010 10:55:35 +0000

Max in 3mins;

Sit-ups

30-20-10

Double unders X 2*

KBS @ 32kg

Lunge @ 25kg**

* first round eg, 60 DU 30 KBS 30 lunge etc.

**25kg plate held overhead, elbows dont have to be locked out. Plate must stay above head and cant touch or rest on top of head.

100 hollow rocks

CFGC Tuesday

admin — Tue, 17 Aug 2010 04:24:31 +0000

A]
Max in 3mins;
Thruster @ 40kg

B]
Max in 2mins;
Pull-ups

C]
Max distance in 10mins;
Run

D]
GHD complex @ 20reps

CFGC Monday

admin — Mon, 16 Aug 2010 05:17:45 +0000

A] Max Double Unders in 7 mins

B] Amanda

9-7-5 reps;

Muscle-ups

Squat snatch @ 60kg

C] 100 Hollow Rocks

CFGC – Friday

admin — Fri, 13 Aug 2010 03:57:43 +0000

A)
Max in 3mins;
Situps
B)
Max in 3mins;
Pushups
C)
21-15-9 reps;
Split jerk@ 50kg
Kbs @ 24/16kg
D)
30 Turkish get-ups @ heavy

CFGC mashup

admin — Tue, 10 Aug 2010 04:12:08 +0000

strict chins in 3 mins
hspu in 3 mins
1-1-1-1-1-1-1 squat clean

CFGC

admin — Wed, 04 Aug 2010 06:00:40 +0000

5-5-5 Power Snatch

100 Overhead Squats @ broomstick

Crossfit total

admin — Tue, 03 Aug 2010 06:57:56 +0000

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

CFGC Tuesday

admin — Wed, 28 Jul 2010 04:48:00 +0000

A]
For time;
100 Overhead squats @ stick

B]
For time;
50 push-ups (Crossfit Games 2010 standard)

C]
3 rounds for time of;
Push press @ 30/20kg, 20 reps
Pull-ups, 20 reps

D]
100 medball twists @ 10kg + 30 overhead sit-ups @ 10kg

CFGC Monday

admin — Mon, 26 Jul 2010 05:55:04 +0000

A)
Front squat, 3-3-3

B)
5 rounds for time;
Wallballs @ 10kg, 15 reps
Kbs @ 32kg, 15 reps

C)
1 round of;
400m sprint

D)
12 Turkish getups @ 24kg

CFGC

admin — Thu, 22 Jul 2010 07:52:20 +0000

7 rounds for time;

3 Cleans 90/60kg, 3 reps

Handstand Push-ups, 4 reps

Max in 5mins;

Wallballs @ 10kg

Max in 5 mins;

Burpees

Tabata Hollow Rocks