Tuesday

3 Rounds for MAX Double Unders:

   With a  4 min running clock...

       500m Row 

         followed by

       MAX Double Unders

*Rest exactly 4 min between Rounds

Monday

AMRAP in 10min of:

   5 Burpee Pull-UPs

  10 Goblet Squats 

  15 KB Swings

RX= 53/35*

FUNday

In TEAMs of 2 for TIME

  4 Rounds of:

200m Run (Flagpole)

22 Pull-UPs

22 Push Press (95/65*)

CHERIE CHAN: LESSONS FROM A VETERAN COACH

1. Pain is necessary.

2. Mechanics are essential.

3. Don’t turn every workout into a competition.

4. CrossFit programming is equal parts weightlifting, gymnastics and monostructural movements.

5. Keep a logbook.

6. Be realistic with what you can and should do.

7. What happens in the kitchen affects your results.

8. Rest often and sleep more.

9. Work out with somebody or as part of a group.

10. Apply your fitness to activities outside the gym.

From the Feb/Mar 2015 issue of BoxLife Magazine

Thursday

4 Rounds for TIME:
  20 KB Swings
  20 Hollow Rocks
  20 Wallballs
  

Do you even lift? Why lifting weights is more important for your health than you think

Wednesday

Power & Grace

4 Sets of 7/13 FS/BS*:
  7 Front Squats - 13 Back Squats (75% FS 1RM)

*Complete a set every 3min

Tuesday

Alternate between movements every 2min for 20min:

  5 Bench Press (75%ish 1RM)

  10 Dips

These are the unwritten rules of sports

Monday

21-15-9 reps for TIME of:

  Row for Calories 

  Thrusters (95/65*)

  *Understanding the CrossFit WOD: Safety & Scaling - CrossFit Torian Brisbane