Archives for June 2016

Thursday 10/06/16

CrossFit Kwetu – CrossFit

Warm-up

3 x

10 Squats

10 Mountain Climbers

10 Kipping Swings

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Competition –

43/29

Fitness – 35/25 & Full/Ring Pull Ups

Health – 20/10 Plate Thrusters & Ring Rows

Time Cap – 12 Mins

Deadlift (5 – 5 – 5 – 3 – 3 – 3)

15 Mins to complete (inc warm up)

Start at 70% of 1 rep max

EMOM

8 Min EMOM

20s L-Sit

– Parallettes

– Floor

Wednesday 8/06/16

CrossFit Kwetu – CrossFit

Warm-up

6 Alt Min EMOM

10 PVC OHS

8 1 Armed KB OHS

Burgener Snatch Warm Up

Strength

6 Rounds

Every 90s –

1 Squat Snatch

1 Low Hang Squat Snatch

1 High Hang Squat Snatch

Weight should be built up to heavy. With GOOD FORM.

Metcon (Time)

For Time –

Competition –

21 Wall Balls

1 Wall Climb

40m Bear Crawl*

15 Wall Balls

3 Wall Climbs

40m Bear Crawl

9 Wall Balls

5 Wall Climbs

40m Bear Crawl

Fitness –

Mod Wall Balls

Wall Climb to within 50cm of wall

Health –

Wall Ball Touches

Wall Climb as high as possible

* 40m Bear Crawl = 2 Lengths inside

TIME CAP – 15 Mins

Gymnastics

20 Strict T2B

20 Strict Knees to Max

Mobility

2 Mins in each

– Box Splits

– Regular Splits

– Seated Straddle

Tuesday 7/06/16

CrossFit Kwetu – CrossFit

Warm-up

Annie

50 – 40 – 30 – 20 – 10

DUs & Sit Ups

7 Min Time Cap

Scale as needed

Technique

Pendlay Row (5 – 5 – 5 – 5 – 5)

Lift every 2.5 Mins

0 – 2.5 – 5 – 7.5 – 10 – 12.5

In between perform and Kipping Swings and/or practice Kipping/Butterfly Pull Ups

Metcon (Time)

5 RFT:

Competition/Fitness –

3 Deadlifts @ 80% of max

5 Squat Cleans @ 70% of max

400m Run

Health –

4 RFT

10 Deadlifts @ moderate weight with good form

10 Hang Squat Cleans @ moderate weight with good form

200m Run

20 Min Time Cap

Technique

START IMMEDIATELY YOU FINISH WOD

6 min EMOM

6 PVC Pipe OHS

8 1 Armed KB OHS (For form)

Monday 6/06/16

Announcements

nb Change to emailed date. Farewell dinner at Fogo Gauchos for Antonia and Brendon is now FRIDAY 10th JUNE at 8pm. Please let Josphat know if you are coming. Pay on the day.

CrossFit Kwetu – CrossFit

Warm-up

Paused Front Squat (5 – 5 – 5 – 5 – 5)

Lift every 3 mins

0 – 3 – 6 – 9 – 12

In between perform max

L-Sit Pull Ups/Tuck Sit Pull Ups/Strict Pull Ups/Banded Pull Ups

L-Sit Pull-ups

Pull-ups

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Competition – 60/42 & Ring Dips

Fitness – 40/30 & Static Dips

Health – Hang Cleans 30/20 & Scaled Dips

Time Cap 12 Mins

Gymnastics

After Party Double Alternating Tabata:

8 rounds each of Hollow Rock/Super Man Hold (Alternating)

Mobility

20 Upper Thoracic Twists

Sunday 5/06/16

CrossFit Kwetu – CrossFit

Warm-up

200m Run

10 Inch Worms

15 Arch Raises

20 Hollow Rocks

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Competition –

DL – (115/85)

Plate Run (20/15)

Fitness –

DL – (85/55)

Plate Run (15/10)

100 DUs or 400 Singles

Health –

DL – (60/35 OR KB)

Plate Run (10/5)

400 Singles

45 Min Time Cap