WORKOUT December 2010
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Friday, 31st December 2010
NEW YEARS EVE! 5km Run for time SKILLS Triggerpoint   Thursday, 30th December 2010
For time: 150 x Sit Ups 100 x Push Ups 50 x Squats Complete all reps before moving on to the next exercise For every rest, run 400m NO REST ALLOWED Finisher- For Time: 100 x GHD Sit ups 100 x Back Extentions  Wednesday, 29th December 2010
REST DAY Training at REX AMRAP in 15 mins of: 5 x Burpee Pull Ups 7 x Deadlifts 120/70kg Finisher: 1000m Row  Tuesday, 28th December 2010
5 rounds for time of: 21 x Push Press 40/30kg 15 x Wall Balls 8/6kg 9 x KB Swings 24/20kg Start and Finish with 1000m Row THEN For Time: 100 x AB Mat Sit Ups  Monday 27th December 2010
AMRAP in 15 minutes of; Max Push Ups Sprint 100m Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position. FINISHER: 5 Rounds of 30 seconds of: HSPU Hold Plank Sunday 26th December 2010
For Time: Run 1km Then complete 10 rounds of 5 x Push Ups 10 x Situps 15 x Squats, then Run 1km Saturday 25th December 2010
REST DAY Enjoy Xmas see you all soon  Friday 24th December 2010
Skills Day Overhead Squats  Thursday, 23rd December 2010
"12 Days of Christmas" VERSION 2 1 x Muscle Up 2 x Deadlifts 130kg 3 x HSPU 4 x Power Cleans 55/40kg 5 x Overhead Squats 55/40kg 6 x Push Press 55/40kg 7 x KB Swings 8 x T2B 9 x Pull Ups 10 x Box Jumps 11 x Overhead Lunges 25/20kg 12 x Burpees THEN 400m Run with 20kg Sandbag  Thanks for a great year guys!
See you all in 2011! Wednesday, 22nd December 2010
"Randy" 75 reps for time 75 pound Power Snatch Courtesy of CrossFit HQ Tuesday, 21st December 2010
REST DAY Training at REX 6 rounds of 4min AMRAP: 9 x KTE 9 x Ground to Overhead 50/35kg 1 min rest between rounds CONGRATULATIONS JAMES ON KIPPING TODAY!!!!
G: 14 Glynny: 12 Robbo: 11 Sloany: 11 Deb J: 9
 Monday 20th December 2010
"NUTTS" For time: 10 x Handstand push-ups 15 x Deadlift (115/70kg) 25 x Box jumps, 30 inch box 50 x Pull-ups 100 x Wallball shots, 20 pounds, 10' (8/6 kg) 200 x Double-unders Run 400 meters with a(20kg) Courtesy of CrossFit Inc BB: 17.22 Deb S: 18.02 Ange: 22.10 Glynny: 22.55
Sunday 19th December 2010
For time; 2km Row  Saturday, 18th December 2010
"12 Days of Christmas" 1 x 200m Run 2 x Deadlifts (100/70kg) 3 x Power Cleans (60/40kg) 4 x Renegade Rows (10/8kg) 5 x KB Swings (24/20kg) 6 x Tyre Flips 7 x Box Jumps 8 x Pull Ups 9 x Wall Balls (8/6kg) 10 x Ab Mat Sit Ups 11 x Over-Head Lunges 12 x Burpees  Friday, 17th December 2010
REST DAY Training at REX SKILLS Snatch Thursday, 16th December 2010
"Nate" AMRAP in 20 minutes of: 2 x Muscle-ups 4 x Handstand Push-ups 8 x Kettlebell swings (2 pood) Courtesy of CrossFit Inc G: 11 Clayton: 10 Sloany: 9 Michael: 8 Glynny: 7
 Wednesday, 15th December 2010
Tabata Row Then 6 Rounds for time of: 10 x Deadlifts (75% of 1rm) 10 x Push Press (75% of 1rm) 10 x Pull Ups G- 17.19 Adam- 17.43 Sheree- 17.49 Jane- 20.02 Aidan- 23.16
 Congratulations to Aidan for mastering his Kip!!
Well done! Tuesday, 14th December 2010
"Whitten" 5 rounds for time of: 22 x Kettlebell swings 24/20kg 22 x Box jump Run 400m 22 x Burpees 22 x Wall ball 8/6kg Courtesy of CrossFit Inc BB- 31.37 G- 35.10 Clayton- 38.50 Dave- 38.20 Glynny- 39.00
 Monday, 13th December 2010
Rest Day Training at REX "Lynne" Five rounds for Max Reps of: Bench Press (BW/ 1/2 BW) Pull ups Courtesy of CrossFit Inc  Well Done to Michelle for cracking out her first Kip!!!
Ange- You're next! Sunday 12th December 2010
For time complete; 10 x 400m Runs (Fastest Time) Rest Ratio: 2:1 (Time taken to complete run x 2 as rest time)  Saturday 11th December 2010
"Jackie on Juice" 1000m Row 500m Row 250m Row 50 x Thrusters (20kg) 25 x Thrusters 15 x Thrusters 30 x Pull Ups 15 x Pull Ups 10 x Pull Ups **CONGRATS to Sue for her first Kipping Pull Up** Friday, 10th December 2010
SKILLS Rope Climbs Kipping  Thursday, 9th December 2010
Rest Day Training at REX Row 800m 18 x Push Press 18 x Ab Mat Sit Ups Row 600m 15 x Push Press 15 x Ab Mat Sit Ups Row 400m 12 x Push Press 12 x Ab Mat Sit Ups Row 200m 9 x Push Press 9 x Ab Mat Sit Ups  Wednesday, 8th December 2010
Courtesy of CrossFit HQ 3 rounds for time of: Run 400 meters 15 x Pull-ups 50 x Squats 15 x Pull-ups  Tuesday, 7th December 2010
A) 10mins- Complete 800m Run In remaining time as many KB SDHP 24/20kg as possible B) 10mins- Complete 800m Run In remaining time as many Wall Balls 8/6kg as possible Score is total number of KB SDHP and Wall Balls    Monday, 6th December 2010
Courtesy of CrossFit HQ 21-18-15-12-9 rep rounds of: 115 pound Power snatch Wallball shots 10kg Knees to elbows  Sunday, 5th December 2010
Rest Day  Saturday 4th December 2010
Points WOD. 30 mins to complete as many exercises as possible. Score points for each activity. Total score is all completed exercises at the end of the 30 minutes. 100 Points 50 x Renagade Rows (10kg) 50 Points 30 Points 20 Points 1.2Km Run 200 x Sit Ups 20 x Wall Balls 2km Row 50 x GHD Sit Ups 50 x Squats 30 x Tyre Flips 50 x Bench Press 120m Walking Lunge 100 x DU 10 Points 20 x Ring Dips 100 x KB Swings 20 x Push Ups 20 x HSPU 50 x Burpees 10 x Rope Climb 50 x Box Jump (26 inch) 50 x Deadlift Break reps up as required. Complete two activities at the same time, BUT you must complete all reps on both activities before starting your next two. Compare to 15 Jul 2010 Friday 3rd December 2010
Skills: Kipping Then 30 x 100m Sprints On the minute every minute.  Thursday 2nd December 2010
Courtesy of CrossFit HQ. 5 rounds of; 500m Row 7 x Thrusters (60/50kg) Wednesday, 1st December 2010
Rest Day Training at REX "Helen" 3 rounds for time of: 400m Run 21 x KB Swings 24/20kg 12 x Pull Ups HAPPY 18TH BIRTHDAY AIMEE
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