28/12/2012 The Final

Workout

Reps 21-15-9 (10min cap)

Power snatch 40/20kg
Ghd sit ups

After 10min immediatly
Reps 21-15-9 (5min cap)

Kb swings 32/16kg
Box jumps

After 5min immediatly
Reps 21-15-9 (5min cap)

SDHP 40/20kg
Back sqaut 40/20kg

Sum of total reps completed

Holiday WOD

30min Run

Christmas Eve WOD

This is for al you die hard BST CrossFitters.

WORKOUT

Fight gone bad
TITLE FIGHT

This means its a normal fight gone bad but instead of 3Rounds its 5Rounds.

Holiday WOD

Same structure as a Fight gone bad but with the following exercises:

Air sqauts
Burpees
Sit ups
Push ups
10m sprints

From the entire BST family and staff we which all of you and your familys a merry christmas.

Thursday 20/12/2012

Workout

General conditioning

Chest to wall holds 30 sec X 4 sets

Braced squats 12 reps X 4 sets

L-Holds 15 sec X 8 sets

Hyper back extensions 15 X 4 sets

Chest to bar chin ups 7 X 3 sets

3 Min Max SDHP 32/24 kg

 

Holiday WOD

Chest to wall holds 30 sec X 4 sets

Squats jumps 12 reps X 4 sets

Hallow holds 15 sec X 8 sets

Wall squat holds 30 sec X 4 sets

Strict push ups 15 X 4 sets

3 Min Max Air squats

 

 

Wednesday 19/12/2012

Workout

For time

30 Burpees

30 Double unders

30 KB Swings

30 Double unders

30 OH Sqauts

30 Double unders

30 Hand release push ups

30 Double unders

30 Burpees

 

Holiday program

30 Mountain climbers

30 Double unders

30 Sit ups

30 Double unders

30 Air sqauts

30 Double unders

30 Hand release push ups

30 Double unders

30 Mountain climbers