WORKOUT APRIL 2011
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Saturday, 30th April 2011
CrossFit Open WOD 11.6 Friday, 29th April 2011
SKILLS Kipping  Thursday, 28th April 2011
Tabata 8 rounds of each 20 sec work, 10 sec rest Cal Row Hand Release Push Ups V-Ups Dumbbell Thrusters 10/8kg Lowest Reps= Score Michael: 30 Geoff: 30 Justin: 29 Scott: 27 Glynny: 26
 Wednesday, 27th April 2011
REST DAY Training at REX 6 rounds for time of: Run 400m (with sandbag) 12 x Push press 50/40kg 12 x Box Jumps 12 x SDHP 45/35kg  Tuesday, 26th April 2011
"Hansen" 5 rounds for time of: 30 x KB Swings (2pood) 30 x Burpees 30 x GHD Sit ups Clarkey: 24.19 Fiona: 24.57 Jane: 28.22 Justin: 28.22 Dale: 29.36
 Monday, 25th April 2011
ANZAC DAY - Lest We Forget Five Rounds for time: 10 x Deadlift (80/60kg) 15 x Renagade Rows (10/5kg) 20 x 'V' Ups Sunday, 24th April 2011
Run 200m Row 200m Run 400m Row 400m Run 800m Row 800m Run 400m Run 400m Row 200m Run 200m Well Done to all athletes at CFP for WOD 11.5. To our REX athletes, great job guys. Check out the blog from Trainer Clarkey's comments on the morning. Saturday, 23rd April 2011
REST DAY Training at REX CrossFit Games Open 11.5 Come down to CROSSFIT PERTH 4/139 Winton Rd Joondalup and support our athletes at 9am!!
Or better yet, come compete! Friday, 22nd April 2011
SKILLS Cleans  Thursday, 21st April 2011
2 mins on each exercise for MAX REPS Squats- Rest 90 sec Push Ups- Rest 90 sec Sit Ups- Rest 90 sec Pull Ups- Rest 90 sec Repeat x2 Dave: 507 Nik: 442 Andrew: 434 Craig: 404 Deb: 399 Rochelle: 381
 Wednesday, 20th April 2011
STRENGTH Snatch 1, 1, 1, 1, 1, 1  Tuesday, 19th April 2011
REST DAY Training at REX For time: 100 x Ground to Overhead 40/30kg Each time you rest, run 400m  Monday, 18th April 2011
90 seconds Skipping 50 x Lunges 50 x Push Ups 50 x Situps Then 40, 30, 20, 10 90 seconds skipping in between rounds Ruth: 25.20 Dan: 25.25 Chris: 29.30
WELL DONE GEOFF ON HIS FIRST MUSCLE UP!!!
CONGRATULATIONS TO BRANDON, JAMES AND ANDREW ON THEIR NEW DEADLIFT AND SHOULDER PRESS PB's  Sunday, 17th April 2011
For time: Row 500,400,300,200,100 Between each row complete 20 x Tyre Flips 20 x Renagade Rows (10/5kg) NEXT SATURDAY: CROSSFIT PERTH FOR WOD 11.5 GET THERE GUYS AND SUPPORT ALL THE ATHLETES.  Saturday, 16th April 2011
WOD 11.4 SEE YOU THERE! Friday, 15th April 2011
REST DAY Training at REX SKILLS Overhead Squats  Thursday 14th April 2011
For time complete; 21,18,15,12,9,6 of Cal Row Burpees Dumbbell Thrusters (15//10kg) KB SDHP (24/20kg) KB Swing (24/20kg) Wall Balls (8/6kg) Jane: 37.55 Oscar: 39.49 DT: 39.37 Dunny: 47.43
 Wednesday, 13th April 2011
10 x HSPU 20 x Back Squats 60/40kg 30 x Burpee Pull Ups 40 x KB Swings 24/20kg 50 x Hand Release Push Ups 60 x Ab Mat Sit Ups G: 9.20 Dave: 10.56 Sam: 12.32
 Tuesday, 12th April 2011
"Murph" 1 mile Run 100 x Pull Ups 200 x Push Ups 300 x Squats 1 mile Run Brandon: 34.37 Sloany: 44.07 Deb Jnr: 50.01 Clarkey: 42.24 Robbo: 58.06 (10kg vest!)
  Monday, 11th April 2011
REST DAY Training at REX Front Squat 6, 6, 6, 6, 6, 6  Sunday, 10th April 2011
4 Rounds for time of; 10 x Burpees 15 x KB Swing (24/20) 20 x Squats At the completion of the four rounds run 800m. Brandon: 10.23 Ange: 12.29 Jane: 13.27 Deb Jnr: 13.35
 Saturday, 9th April 2011
For Time: Row 500m 21 Kettlebell Swings 21 Pull Ups Row 400m 18 Kettlebell Swings 18 Pull Ups Row 300m 15 Kettlebell Swings 15 Pull Ups Row 200m 12 Kettlebell Swings 12 Pull Ups Row 100m 9 Kettlebell Swings 9 Pull Ups Brandon: 17.44 Sam: 18.33 John: 18.35 DT: 18.50 Mike: 18.55
 Friday, 8th April 2011
Skills: Mobility WOD For those that haven't completed the Games WOD come down at 4.30pm.  Thursday, 7th April 2011
REST DAY At REX, "Jackie" Row 1000m 50 x Thrusters 20kg 30 x Pull Ups Sloany: 8.17 Scott: 8.45 Clarkey: 8.50 Fiona: 9.40 John: 10.23 James: 10.30
Wednesday, 6th April 2011
"Helen" 3 rounds for time of: 400m run 21 x KB Swings 24/16kg 12 x Pull ups Aaron S: 11.41 Maxwell: 11.56 Mike: 12.19 Ryan: 13.05 Tuyen: 14.00
 Tuesday, 5th April 2011
5 rounds of 4 min AMRAP 1 min rest between rounds 7 x Power Cleans 50/40kg 9 x Renegade Rows 12.5/10kg 11 x Squats Score= total reps Brandon: 418 G: 371 Robbo: 341 Jane: 328 Fiona: 326 Tuyen: 319
Well done to Jack on his first muscle up!!!
Congratulations to Aaron H- 3 Kipping pull ups!!  Monday, 4th April 2011
For time: 20 x Back Squats (100/80kg) 40 x T2B 60 x KB Swings (28/24kg) DON'T FORGET - WOD 3 will be at CROSSFIT PERTH this Saturday from 9:00am. Whether competing or spectating, GET ON DOWN GUYS. Glynny: 9.32 Sam: 9.34 Dale: 10.27
 Sunday, 3rd April 2011
REST DAY  'No! I don't wanna do it!' Saturday, 2nd April 2011
Sectionals WOD 11.2 Friday, 1st April 2011
SKILLS Muscle Up V-Up Superman Rocks  |
