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CF972 in Action – 16_04_19

Posted on April 19, 2016April 19, 2016 by Juston Robinson
Posted in Family in Action Tagged box jump, cleans, CrossFit, crossfit 972, exercise, fitness, front squat, gymnastics, hang power cleans, metcon, press, push press, push ups, shoulder press, squats, toes to bar, weightlifting, WOD

WOD – Saturday 30th, 2014

Posted on August 29, 2014 by Juston Robinson

4 sets: 1 min row for calories 1 min push ups 1 min double unders 1 min DB push press 1 min shuttle runs – 40m distance between cones rest 2 minutes actively between each set

Posted in WOD Tagged CrossFit, double under, exercise, fitness, metcon, push press, push up, row, shuttle run, training, WOD, workout Leave a comment

WOD – Wednesday 20th, 2014

Posted on August 19, 2014 by Juston Robinson

Each Round for Time: 250 Meter Row Sprint , 10 Ball Slams 20/14, 10 Broad Jumps, 50 meter sprint rest 5 min 5 sets

Posted in WOD Tagged ball slam, broad jump, CrossFit, exercise, fitness, med ball, metcon, rowing, running, sprint, training, WOD, workout Leave a comment

WOD – Tuesday 19th, 2014

Posted on August 18, 2014 by Juston Robinson

a. front squat: build to a tough triple quickly b. back squat @ 50X3: 3-4 reps x 3 sets; rest 90-120 seconds c. thrusters: 4 tough reps 10min emom

Posted in WOD Tagged back squat, CrossFit, exercise, fitness, front squat, thrusters, training, WOD, workout Leave a comment

WOD – Monday 18th, 2014

Posted on August 17, 2014 by Juston Robinson

AMRAP in 20 minutes; 3 strict press – 115/75 10 kipping pull-ups 15 HR push ups 30 double unders

Posted in WOD Tagged AMRAP, CrossFit, double unders, exercise, fitness, jump rope, press, pull-up, push up, strict press, training, WOD, workout Leave a comment

WOD – Tuesday 12th, 2014

Posted on August 11, 2014 by Juston Robinson

strict press: warming reps and practice sets, 10 minutes tops + strict press: build to a heavy single in 4 minutes (rest 4 minutes) tabata “Something Else” Pull Ups Rest 1 minute Push Ups Rest 1 minute Air Squats Rest 1 minute Sit Ups Rest 1 minute

Posted in WOD Tagged air squats, CrossFit, exercise, fitness, overhead, pull ups, push up, sit up, strict press, tabata, training, WOD, workout Leave a comment

WOD – Monday 11th, 2014

Posted on August 10, 2014 by Juston Robinson

8 sets 30s alt. DB snatch – moderate rest 30 sec 30s max double unders rest 30 sec 30s bear crawl rest 30 sec

Posted in WOD Tagged bear crawl, CrossFit, double unders, dumbbell, jump rope, snatch, WOD Leave a comment

WOD – Friday 8th, 2014

Posted on August 7, 2014 by Juston Robinson

a. deadlift: 5-7 reps x 5 sets – rest 120-180 seconds each set is tough b. turkish get up: 3/side – rest 30 seconds between sides x 6 sets

Posted in WOD Tagged CrossFit, Deadlift, exercise, fitness, training, turkish getup, WOD, workout Leave a comment

WOD Wednesday 6th, 2014

Posted on August 5, 2014 by Juston Robinson

Teams of 4 AMRAP meters rowed in 25 minutes – 150m minimum each row – stay in the same order the entire bout – pace and transition time up to the team Have fun!

Posted in WOD Tagged AMRAP, CrossFit, exercise, fitness, row, teams, WOD, workout Leave a comment

WOD – Friday 1st, 2014

Posted on July 31, 2014 by Juston Robinson

a. strict press: 8min emom @ 5reps/minute building each set b1. horizontal ring rows @ 1010: AMRAP x 3-4; rest 90 seconds b2. push ups @ 1010: AMRAP x 3-4 sets c. plate weighted side bridge: 30 sec each side; rest 30 seconds between sides x 3 sets each side

Posted in WOD Tagged CrossFit, exercise, fitness, press, push up, ring rows, rows, Shoulder to Overhead, side bridge, strict press, training, WOD, workout Leave a comment

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