boring, big, broccolli, bollocks

[Anton]

gym at work! what else you gonna do in your lunch break?

[Anton]

29.09.2011

AM

WOD

21 KB swing @ 25kg
21 burpees
15
15
9
9

----------> 4.10mins


PM

10 KB push press @ 25kg (each arm)
10 Pullup (semi kipping)
20 situp

X 5

---------------> 12.41 mins

[Anton]

30.09.2011

WOD

"Jack"

Complete as many rounds as possible in 20 minutes of:

10 Push press, 52.5kg
10 KB Swings, 24kg
10 Box jumps, 24 inch box


--------------------> 9 rounds + 3 push press

horrendous. did this with a beast who got nearly 13 rounds....2009 crossfit champion Mikko Salo got 18 rounds. F U C K

[Anton]

2.10.2011

little team event thing in glasgow:


1st event-

straight from station to station. no hanging about!


max reps press @ 70% bodyweight-------------> 1rep (66kg)
max strict pullups (any grip)------------------> 14
max bodyweight squat-----------------------> 40 (88kg)


2nd event-

in teams of 4 complete:

50 turkish getups @ 24kg/16kg (boys/girls)
100 GHD situps
200 Deads @ 100kg
300 wall ball @ 20lb
400 burpees onto a 20kg plate

when completed 4 x 400m relay

-------------------> 34.07 mins

we won! yay

[soniczip]

excellent! were there referees giving penalties for badly done exercises? how does it work?

[Anton]

excellent! were there referees giving penalties for badly done exercises? how does it work?

it was all very casual...just a bunch of guys and girls working out together, although there were a few people keeping an eye on us too. was pretty fun actually!

[Anton]

03.10.2011

Dead

5 x 60
5 x 100
5 x 120
3 x 140
5 x 155
8 x 170

WOD

7 sumo deadlift highpull @ 40kg
10 pushups
13 boxjumps

AMRAP 10 minutes

------------> 8 rounds

GASSED!

[Anton]

04.10.2011

AM

6 rounds heavy bag


PM

Overhead Squat

5 x 40
5 x 50
5 x 60
5 x 70
4 x 80
5 x 80 PB

WOD

as many kipping pullups as possible. when you come off the bar...
200m run

AMRAP 10 mins

------------------> 72 pullups total

[Anton]

06.10.2011

AM

100 KB snatch @ 24kg (change hand every 10 reps)

-----------------> 3.58mins

PM

Squat

5 x 60
5 x 80
5 x 100
3 x 120
3 x 130
7 x 145


WOD

6 Clean + Jerk @ 60kg (power clean)
30 Double Unders

X 5

---------------> 7 mins 58

awesome wod!!!

Weighted Dips

3 x 12.5
3 x 15
3 x 17.5
3 x 20

[Anton]

07.10.11

Press

5 x 30
5 x 40
3 x 50
3 x 55
3 x 57.5

Felt real heavy! So weak!


WOD

5 pullups
10 wall ball
15 burpees
20 swing

AMRAP 20 mins


-----------------> 6 rounds +5 pullup+ 10 wallball + 3 burpees

[Anton]

10.10.11

WOD

"barbara"

20 pullups
30 pushps
40 situps
50 squats

3 minutes rest

X 5

----------------> 25.38 (work time, not rest time)

[Anton]

11.10.11

AM

5 KB swing per side @ 25kg
5 KB snatch per side @ 25kg
10 burpee

X 5

-----------> 7 mins



PM

Dead

5 x 60
5 x 100
3 x 140
3 x 160
7 x 180


WOD

run 100m
10 strict DB bent over row @ 22.5kg
10 DB push press @ 22.5kg

amrap 12 mins

-------> 6 rounds + 10 bent over row

[Anton]

12.10.2011

7 rounds on heavy bag.

[vegan hal]

12.10.2011

7 rounds on heavy bag.

nice. I've been toying with investing in one myself. we had one as a kid in our basement that i'd mess about with. My dad bought it to relieve his stress.

[Anton]

Mate,I would highly reccommend it. We have it at work and its such and awesome way to spend your lunch hour. Stick on some fighting music and pretend that you are rocky.