Thursday 1st August, 2013

A) Strength:
Strict/Kipping Pull-Up
3x10

B) Conditioning:
For TIme: 10,9,8,7,6,5,4,3,2,1
Front Squat 55/35kg
Box Jump 24/20”
Burpee
*10min Cap

Wednesday 31st July, 2013

A) Strength:
Back Squat
3x10 @60%

B) Conditioning:
AMRAP 6min
8 Push-Ups/ 5 HSPU
20 Double Unders/40 Singles
Rest 1min
AMRAP 6min
6 Hang Power Cleans 50/30kg
12 OH Lunges 15/10kg

Tuesday 30th July, 2013

A) Strength:
Strict Press
3x10 @60%

B) Conditioning:
5 Rounds
5 Thrusters 60/45kg10 T2B

Monday 29th July, 2013

A) Strength:
Deadlift
3x10 @60%

B) Conditioning:AMRAP 10min:
10 Burpee Box Jumps 24/20”
10 KB Swings 32/24kg
10 Sit-Ups

Saturday 27th July, 2013

A) Strength:
Power Clean and Push Jerk
*Work up to a Heavy Single

B) Conditioning:
For Time:
21-15-9Pull-Ups
THEN
Run 400m
THEN
60 Wall Balls
THEN21-15-9
Sit-Ups
Push-Ups

Friday 26th July, 2013

A) Conditioning:
10min AMRAP:
5 Clean & Jerk 60/40kg
10 Pull-Up 

B) Strength:

Front Squat 3x10 @60%

Thursday 25th July, 2013

A) Strength:

Strict Press 

3x3 @80%

B) Conditioning:
5 Rounds:
5 Hang Power Cleans 70/50kg
10 Box Jumps 24/20”
*10min Cap

Wednesday 24th July, 2013

A) Conditioning: 
"Wood"
5 Rounds:
400m Run
10 Burpee Box Jumps 24/20"
10 SDHP 40/30kg
10 Thusters 40/30kg
Rest 1min

Tuesday 23rd July, 2013

A) Strength:

Front Squat
*Work up to a Heavy Single

B) Conditioning:
3 Rounds:
20 Push-ups/ 10 HSPU
9 Front Squats @70%

Monday 22nd July, 2013

A) Strength:

Strict Press

6x6 @70%

B) Conditioning:

21 - 15 - 9

Thruster 42.5/35kg

*between each round complete 15 Burpees & 200m Run. 

Saturday 20th July, 2013

A) Strength:
Back Squat
3x3 @80%

B) Conditioning:
Grace
30 C&J's 60/40kg

C) Finisher:
FUN :)

Friday 19th July, 2013

A) Strength:
Power Clean Split Jerk
3x3 @80%

B) Conditioning:
2 Rounds:
Run 800m
20 Pull-Ups
25 Burpees

Thursday 18th July, 2013

I leave on Tuesday 23rd... The box will run as per usual. If you havent received the updated timetable via email, let me know ASAP.

A) Strength:
Strict Press
Work Up To Heavy Single

B) Conditioning:
30 KB Swings 32/24kg
Then
5 Rounds:
8 T2B
10 Over Box Jumps 24/20"
Then
30 KB Swings 32/24kg

I like this video....

Wednesday 17th July, 2012

A) Strength:

Front Squat

3x3 @80%

B) Conditioning:

50 Thrusters 45/32.5kg

*Every drop complete 8 Burpee Pull Ups

C) Conditioning:

In Pairs complete:

1000m Row

Then

75 Burpees

Tuesday 26th July, 2013

I have emailed out the timetable for when i am away... If you didnt get it please email me on sion@crossfitbodhi.com

Yieewww

A) Strength:
Squat Clean
Heavy Single

B) Conditioning:
3 Rounds:
10 Deadlifts 100/70kg
10 Pull-Ups
15 Push-Ups

Great video of regionals...
http://www.youtube.com/watch?v=KsbG8s0pTms

Monday 15th July, 2013

A) Strength:
Push Press
3x3 @80%

B) Conditioning:
AMRAP 5min
8 Push Press 55/40kg
10 Box Jumps 24/20"
5min Rest
AMRAP 5min
12 KB Swings 32/24kg
20 Double Unders

*We have had a break from D.U's but they have returned... Watch out for the tantrums hahaha
** First Barbell class will be on Thursday and it will have an intro to what its going to be all about, make sure you attend!

Friday 12th July, 2013

A) Strength:
Hang Power Clean
3x3 @90%

B) Conditioning:
8 Rounds:
20sec Hang Power Cleans 55/40kg
10sec Rest
20sec V-Snaps
10sec Rest
20sec Wall Balls 10/8kg
10sec rest


WARNING: This will take a part of your soul... Ignorance is NOT bliss, watch it!

Thursday 11th July, 2013

A) Strength:
Split Jerk 4x3@75%

B) Conditioning:
5 rounds
6 Shoulder to Overhead 60/40kg
9 Deadlift 60/40kg
12 Lateral Jumps

Watch this guys... Perfect for the Deadlifts we have been doing!!!

Wednesday 10th July, 2013

Make sure you do everything you can to come and train today... You want to have your Back Squat 1rm for % work in next cycle of training!

A) Strength:
1rm Back Squat

B) Conditioning:
30-20-10
Front Squat 50/40kg
Hand Release Push-Ups
*OR 20-15-10 HSPU

Tuesday 9th July, 2013

A) Strength:
Hang Power Clean
4x3@85%

B) Conditioning:
AMRAP 12Min:
6 Deadlifts 90/70kg
9 Box Jumps
12 Wall Balls 10/8kg

Legend !

Monday 8th July, 2013

Hi Guys,
There will be no Olympic Weightlifting classes this week... We will start the barbell specific classes next week. 

A) Strength:
Split Jerk
4x3 @85%

B) Conditioning:
3x3min on / 1min off:
8 Toes 2 Bar
2,4,6,8 Clean & Jerks 60/40kg

Saturday 6th July, 2013

A) Strength:
Front Squats 4x3 @85%

B) Conditioning:
10min AMRAP
10 Thrusters
10 Pull Ups
10 Box Jumps 24/20"

Friday 5th July, 2013

A) Strength:
Squat Clean 4x3 @85%

B) Conditioning:
For time:
150 Burpee Pull Ups

Thursday 4th July, 2013

A) Strength:
Front Squats
4x3 @80%

B) Conditioning:
60 Sec Max Push Press @ 60/40kh
60 Sec Rest
3 Rounds
8 Power Cleans 60/40kg
16 Burpees

Wednesday 3rd July, 2013

A) Strength:
Hang Squat Clean
4x3 @ Light

B) Conditioning:
"Nancy"5 Rounds:
Run 400m
15 OH Squats 40/30kg

Tuesday 2nd July, 2013

A) Strength:
Snatch Technique or 1rm Snatch

B) Conditioning:
For Time:
4 Rounds:
15 HR Push-Ups
15 KB Swings 32/24kg