On the minute, every minute for 30 minutes perform:
5 Pull-ups
10 Push-ups
15 Squats
Post number of rounds completed to comments.
The pull-up station at max. capacity during 'Chelsea'.
Archive for November, 2009
WOD: ‘Chelsea’
Friday, November 20th, 2009WOD: Thursday
Thursday, November 19th, 200910/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps of:
Deadlift 100kg (70kg)
Burpees
Post time to comments.
Aaron with a muscle -up!
WOD: Wednesday
Wednesday, November 18th, 2009Perform as many rounds as possible in 20 minutes of:
15 Thrusters, 40kg (30kg)
9 Pull-ups
Run 400m
Post number of rounds completed to comments.
Deniece mid flight!
WOD: ‘Annie’
Tuesday, November 17th, 200950-40-30-20-10 reps rounds for time of:
Double-unders
Sit-ups (feet unanchored)
Post time to comments.
WOD: Monday
Monday, November 16th, 2009Clean & Jerk
1-1-1-1-1-1-1
Post loads to comments.
Rest day at Coastal CrossFit
Sunday, November 15th, 2009Some inspiration for the girls.
WOD: Saturday
Saturday, November 14th, 200921-18-15-12-9-6-3 rep rounds for time of:
Kettlebell Swings 24kg (16kg)
Weighted lunges 24kg (16kg)
Post time to comments.
WOD: Friday
Friday, November 13th, 20093 rounds for time of:
1 Lap of Premier Circuit (890m)
30 Box Jumps, 24 inch (20 inch)
30 Push-ups
Post time to comments.
WOD: Thursday
Thursday, November 12th, 20095 rounds for time of:
7 Push Press 60kg (40kg)
14 Push-ups
21 Double unders
Post time to comments.
WOD: Wednesday
Wednesday, November 11th, 2009On the first minute and every minute perform 3 push ups and 6 sit-ups. For the remainder of each minute perform max. effort sets of pull-ups until you reach 150 reps.
Post number of minutes required to complete.
The Wednesday morning crew.
