WOD - Saturday, 31st March, 2012

"Clean & Jerk"

2 - 2 - 2 - 2 - 2 - 2 - 2

"Watch full Video, super crazy"




WOD - Friday, 30th March, 2012

As Many Rounds as possible in 25 minutes of -

5 x Pull Ups
7 x Push Ups (HOG)
9 x Wall Ball 10/7kg
12 x Toes to Bar
24 x Double Unders




WOD Thursday 29th March 2012.

Hang Power Snatch
5-5-5


5 Rounds for time,

Run 200m
15 x Kettlebell Swings 32kg/16kg



WOD - Wednesday, 28th March, 2012

"Front Squat"

1 - 10 - 1 - 20 

Rest, then -

As Many Rounds as Possible in 6 minutes of -

3 x Overhead Squat 60/40kg
5 x Hang Power Clean 60/40kg
7 x Shoulder to Overhead 60/40kg

"Stay Strong"



WOD - Tuesday, 27th March, 2012

"Small" Change.

3 Rounds for Time of -

Run 1km
50 x Burpees (onto plate)
Run 800m
50 x Box Jumps 24/20

50 Minute cut off


"The Games are coming"




WOD - Monday, 26th March, 2012

"CrossFit Total"

Take the full hour session to find your max -

Back Squat
Press
Deadlift

Warm up progression -

10 @ 50% Max rep
5 @ 70% Max rep
3 @ 85% Max rep
3 attempts @ 101%+

Castro, Lipson & Khalipa


WOD - Saturday, 24th March, 2012


Workout 12.5


Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


WOD - Friday, 23rd March, 2012

As Many Rounds as Possible in 20 Minutes of -

5 x Wall Climbs/Burpees
10 x Toes Through Rings
15 x Box Jump 30"


Wall Climbs


WOD - Thursday, 22nd March, 2012

For Time -

10 x Clean and Jerk 70/40kg
1 Round of "Cindy"
9 x Clean and Jerk 70/40kg
1 Round of "Cindy"
8 x Clean and Jerk 70/40kg
1 Round of "Cindy"
7 x Clean and Jerk 70/40kg
1 Round of "Cindy"..........

All the way down to 1 x Clean and Jerk 70/40kg

"WOD Demo"


WOD - Wednesday, 21st March, 2012

"Deadlift"

3 - 3 - 3 - 3 - 3

Rest, then -

Each for time, with 3 minutes rest precisely between each -

3 x 800m

"Matt Swift"




WOD - Tuesday, 20th March, 2012

"Back Squat"

5 - 5 - 5 - 5 - 5

Rest, then -

For Time, 4 Rounds of -

12 x Pull Ups
24 x sit ups

"My Gym is Different"





WOD - Monday, 19th March, 2012

"Wittman"

For Time, 7 Rounds of -

15 x Kettlebell Swings 24/16kg
15 x Power Cleans 42/30kg
15 x Box Jump 24/20"

"Wittman"




WOD - Saturday, 18th March, 2012

"12.4"

As Many Rounds Possible in 12 minutes of -

150 x Wall Ball 10/7kg
90 x Double Unders
30 x Muscle Ups

"Graham"




WOD - Friday, 16th March, 2012

"Randy"

For Time -

75 x Snatch 35/25kg

Rest, then -

"Death By Pull Up"

On a continuos running clock perform 1 pull up in the first minute, 2 pull ups the second minute etc etc Until failure.

"Randy"


WOD - Thursday, 15th March, 2012

"Behind the Neck Jerk"

2 - 2 - 2 - 2 - 2

Rest, then -

For Time, 5 Rounds of -

35 x Double Unders
Run 200m

"Burgenor"


WOD - Wednesday, 14th March, 2012

"Front Squat"

1 - 1 - 1 - 1 - 1

Rest, then -

For Time, 5 Rounds of -

5 x Deadlift
Run 400m


WOD - Tuesday, 13th March, 2012

"Power Clean"

2 - 2 - 2 - 2 - 2

Rest, then -

For Time, 21 - 15 - 9 of -

Overhead Squat 40/30kg
Sumo Deadlift High Pull 40/30kg

"Just Love this video"



WOD - Saturday, 10th March, 2012

"World Open" WOD 12.3

As Many Rounds as Possible in 18 Minutes of -

15 x Box Jumps 24/20"
12 x Chest to Overhead 53/35kg
9 x Toes to Bar



WOD - Friday, 9th March, 2012

"Muscle Up Practice"

15 Minutes

Rest, then -

As Many Rounds as Possible in 20 minutes of -

Run 400m
7 x Muscle Ups

Muscle Ups





WOD - Thursday, 8th March, 2012

"Back Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

"Jeremy"

For Time, 21 - 15 - 9 of -

Overhead Squat 42/30kg
Burpees

"Light Jeremy"


WOD - Wednesday, 7th March, 2012

"Press"

1 - 1 - 1 - 1 - 1

"Push Press"

3 - 3 - 3 - 3 - 3

"Push Jerk"

5 - 5 - 5 - 5 - 5

"WOD Demo"


WOD - Tuesday, 6th March, 2012

As Many rounds as possible in 20 minutes of -

4 x Chest to Bar Pull Ups
8 x Wall Ball 10/7kg
16 x Kettlebell Swings 32/20kg
32 x Double Unders

"Kettlebell Swings"



WOD - Monday, 5th March, 2012

"Deadlift"

10 - 7 - 4 - 1

Rest, then - As many rounds as possible in 12 minutes of -

10 x Pull Ups
20 x Push Ups
Run 200m

"Seem like so long ago"


WOD - Saturday, 3rd March, 2012


Proceed through the sequence below completing as
 
many reps as possible in 10 minutes of:

30 x Snatch 35/20kg
30 x Snatch 60/35kg
30 x Snatch 75/45kg

Then in whatever time you have remaining max reps of -

Snatch 95/55kg

"Carl"






WOD - Friday, 2nd March, 2012

For time -

Run 1km
150 x Double Unders
Run 500m
150 x Double Unders
Run 1km
Immediately on return max kettlebell swing 24/16kg
1 kettlebell swing = 15 seconds off total time.

Play