WOD - Wednesday, 18th December, 2013

1. Every Minute on the Minute for 10 Minutes -

Odd Minute - 

8 x Toes to Bar

20 x Double Unders

Even Minute -

5 x Handstand Push Ups

20 x Double Unders

2. 4 Rounds of 4 Minute Intervals, with 2 Minutes Rest Between Rounds -

Run 400m

Then Time remaining in 4 Minutes AMRAP of -

10 x Kettlebell Swings 32/24kg

10 x Push Ups

"Shit CrossFit Girls (and boys sometimes) Say"

Very Funny!

WOD - Tuesday, 17th December, 2013

1. Take 15 Minutes to Find Your 1 RM -

Jerk

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2. As Many Rounds as Possible in 8 Minutes of -

3 x Power Clean (use weight for Jerk)

3 x Chest to Overhead 80% of 1rm