CrossFit Regionals 2012

Saturday 19th & Sunday 20th May   CrossFit Supremacy is closed this weekend due to the Crossfit Games in Wollongong

IT ENDS HERE!

Friday 18th May 2012

• WOD
• 100 DU
• 3 rounds 5 roll to stands
• 10 thrusters
• 100 DU

• Strength
• 3 x 30 second  KB Swings

Powered by Supremacy

Thursday 17th May 2012

• Strength
• 3x15 deadlifts

• WOD
• 4 rounds
• 100m farmers carry
• 15 sit ups
• 5 burpees

YES I CAN!

Wednesday 16th May 2012

• 10 min AMRAP
• 10 Push Press
• 10 SDHP

• 3 rounds of Max strict Chins

Round and Round we go

Tuesday 15th May 2012

• Max rep ring rows

• WOD
• 5 rounds - 3 min AMRAP (rest 1min)
• 3 Power cleans
• 6 push ups
• 9 squats

Togetherness

Monday 14th May 2012

• "TEAM ANGIE"
• 100 chins
• 100 push ups
• 100 sit ups
• 100 squats

• 5-5-3-3-2-2

RESTING

Sunday 13th May 2012 TODAY WE REST

Jeremy & Grace

Saturday 12th May 2012

• "Jeremy"
• 21-15-9
• Overhead Squats
• Burpees

• "Grace"
• 30 Clean and Jerks

I am Crossfit

Friday 11th May 2012

• 5 Rounds
• Max effort Ring Rows

• WOD 4 rounds
• 5 deadlifts @BW
• 100m run
• 5 deadlifts
• 100m run
• REST 30 sec between rounds

Take Charge

Thursday 10th May 2012

•  TABATA
• 20 on 10 off
• Bear crawls
• T2B
• PLate ground 2 OH
• KB jerks