CrossFit HG3 http://crossfithg3.com Forging Elite Fitness For All Thu, 24 May 2012 20:24:01 +0000 en hourly 1 http://wordpress.org/?v=3.0.4 Friday May 25 http://crossfithg3.com/2012/05/24/friday-may-25/ http://crossfithg3.com/2012/05/24/friday-may-25/#comments Thu, 24 May 2012 20:24:01 +0000 Rudds http://crossfithg3.com/?p=2009

Work on your Weakness or catch up on your Max Effort

WOD
15-12-9

Deadlift 100/60
burpees
Wall balls

Run 200m between Rounds

]]> http://crossfithg3.com/2012/05/24/friday-may-25/feed/ 0 Thursday May 24 – Max Effort Hang Power Clean http://crossfithg3.com/2012/05/23/thursday-may-24-max-effort-hang-power-clean/ http://crossfithg3.com/2012/05/23/thursday-may-24-max-effort-hang-power-clean/#comments Wed, 23 May 2012 19:32:59 +0000 Rudds http://crossfithg3.com/?p=1992

Max Effort

5-5-5-3-3-3

Hang Power Clean

WOD

2 Hurdle Jump overs

10 Press Ups

2 Hurdle Jump overs

9 Press Ups

2 Hurdle Jump overs

8 Press Ups

…….all the way down to 1 Press Up

FINISHER

3 x 10 Anterior Reach

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Kettlebells Skill Session

Partner WOD

Farmers Walk 32/24
OH Lunge Walks 20/10
Burpees Bar touch
KB Thruster 16/12
Double Unders

Max Reps in 1 minute

2 Rounds

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3-3-3-1-1-1

Press

WOD

20 Power Snatch

20 Pull ups

16 Power Snatch

16 Pull Ups

10 Power Snatch

10 Pull ups

FINISHER

Med Ball Back Ext

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In 20 Minutes find your 1RM Power Clean

WOD

Work for 15 minutes

On the Odd – 12 Push Press

On the Even – 12 KB Swings

]]> http://crossfithg3.com/2012/05/20/monday-may-20/feed/ 0 Friday May 18 – Max Effort Front Squat http://crossfithg3.com/2012/05/17/friday-may-18-max-effort-front-squat/ http://crossfithg3.com/2012/05/17/friday-may-18-max-effort-front-squat/#comments Thu, 17 May 2012 18:00:05 +0000 Rudds http://crossfithg3.com/?p=1969

Front Squat

3-3-3-1-1-1

WOD

3 Rounds for time

Row 500 m

10 OHS  50/30

FINISHER

RDL

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Split Jerk Tekkers

WOD

21-15-9

KB Swings

Goblet Squat

Push Press

Run 200m between rounds

]]> http://crossfithg3.com/2012/05/16/thursday-may-17/feed/ 0 Wednesday may 16 – Max Effort Deadlift http://crossfithg3.com/2012/05/15/wednesday-may-16-max-effort-deadlift/ http://crossfithg3.com/2012/05/15/wednesday-may-16-max-effort-deadlift/#comments Tue, 15 May 2012 19:20:08 +0000 Rudds http://crossfithg3.com/?p=1960

3-3-3-1-1-1

Deadlift

WOD

For Time

10-9-8-7-6-5-4-3-2-1

Jumping Air Squats

HR Pressup

Warrior Sit ups

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Goat Night

Work on Something you struggle with

WOD

1000kg power output

then 3 rounds of

12 Wall Balls

12 T2B

Then 3 rounds

12 burpees

12 Box jumps

Then 1000kg power output

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Press

3-3-3-1-1-1

WOD

Helen

3 Rounds

400m Run

21 KB Swings

12 Pull ups

Finisher

Med Ball Hip Ext.

Don’t Forget Barbell Club at 7 pm

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