CrossFit Territory

0800– Skills
Snatch

0900-Cindy

AMRAP 20 minutes

5 Pull up
10 Push up
15 Squats

Com­pare to Jan­u­ary 24th, 2010

1000-Cross­fit chicks-Baby Cindy

CFT will start to ad in weighted vest work­outs. Due to hygiene weighted vest will not be avail­able as shared equip­ment. As a result CFT has NINE 30kg weighted vest on sale. If you are inter­ested let me know ASAP as they will go very quick. Price is $160.00 and they are very good qual­ity.

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Awe­some work Cris, 195kg Dead­lift is the new box record!
I will start Mov­ing into the new box on sun­day if any­one would like to come by and say Hi! TIME TBA

Five rounds for time:

5 Dead­lift @ 75%
10 push ups
50 dou­ble unders

Con­firm your 1 rep max from April 7th, 2010

Only one day till Cross­Fit Chicks starts its first ses­sion. The response has be great, a big thank you to all the CF Ter­ri­to­ri­ans that haven’t let their friends, Girl friends, and mums get away with not try­ing Cross­Fit.

Post loads, times and com­ments

The strongest mus­cle in the body is?

Cross­Fit Chicks, Sat­ur­day 17th April 2010 @1 0:00am
Fun­da­men­tals, Tues­day 20th April 2010@ 6:00pm

Skills 8:00am
Olympic lift­ing

WOD 9:00am

‘MURPH’

For time:

1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

0r

Mini Murph
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Par­ti­tion the pull-ups, push-ups, and squats as needed. Start and fin­ish with 1.6km run. If you’ve got a 10kg vest  or body armor, wear it

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Hero WOD

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,who was killed in
Afghanistan June 28th, 2005.This workout was one of Mike's favorites and he'd named it
'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused
warrior and great American who wanted nothing more in life than to serve this great
country and the beautiful people who make it what it is. 

BBQ once Murph is com­pleted, Also the fun­da­men­tals are up to their last ses­sion and will be doing their first WOD so it would be great to see every­one down there to cheer them on and wel­come them to the group.
If your not train­ing tomor­row please still come down for the BBQ