"DT"
For time - 5 Rounds of -
12 x Deadlift 70/50kg
9 x Hang Power Clean 70/50kg
6 x Push Jerk 70/50kg
Graham Holmberg 2010 CF Champion
WOD - Friday, 30th of September, 2011
Squat Clean
1 - 1 - 1 - 1 - 1
Rest - then,
"Elizabeth"
21 - 15 - 9
Squat Clean 60/40kg
Dips
WOD - Thursday, 29th September, 2011
Deadlift
5 - 5 - 3 - 3 - 1 - 1
Rest - Then -
For Time -
Row 3KM
WOD - Wednesday, 28th of September, 2011
"Helen"
For time - 3rounds of -
Run 400m
21 Kettlebell Swings 24/16kg
12 x Pull Ups
Remember this video from a few weeks ago? Your turn!
WOD - Tuesday, 27th September, 2011
For Time - 4 rounds of -
25 x Knees to elbow/Knee Raises
12 x Thrusters 60/40kg
Run 400m
Knees to elbow
Thruster
WOD - Monday, 26th September, 2011
"Angie"
For time -
100 x Pull Ups
100 x Push Ups
100 x Sit Ups
100 x Squats
Angie by Chris Spealler
WOD - Saturday 24th of September
"ANNIE"
For Time - 50-40-30-20-10
Double Unders
Sit Ups
Rest - Then -
Play
WOD - Friday 23rd, September
For Time -
21 x Deadlift 102/70kg
Run 400m
18 x Deadlift 102/70kg
Run 400m
15 x Deadlift 102/70kg
Run 400m
12 x Deadlift 102/70kg
Run 400m
WOD - Thursday 22nd September.
As many rounds as possible in 20min-
10 x Burpees
10 x Squats
50 metre Swim
Make your way up the pool any way you can. Dog paddle, Freestyle, whatever!
WOD - 21st September, 2011
Front Squat
3 - 3 - 3 - 3 - 3
Rest - Then,
"Lynne"
5 Rounds for max reps of -
Bodyweight Bench Press
Pull Ups
No break between Bench Press and Pull Ups. Rest as needed between rounds.
If the weight is too heavy and you haven't got an unassisted pull up as yet, pick a weight that is challenging without risking your safety.
WOD - Tuesday, 20th of September 2011
You have 5 minutes to complete :
10 x Kettlebell Swings 24/16kg
10 x Squats
10 x Sit Ups
10 x Push Ups
Run 200m
x 5 Rounds
Whatever time you have left in the 5 minutes after completing the round is rest.
Your slowest round time is your score
Squat
WOD - Monday, 19th of September
As many rounds possible in 30 min of -
Run 800m
5 x Power Clean 85/50kg
WOD - Saturday 18th of September
For Time -
50 x Walking Lunge Steps
40 x Squat Cleans 40/30kg
35 x Burpees
30 x Box Jumps
Run 400m
25 x Wall Ball
20 x Sit Ups
15 x Burpees
Run 400m
WOD - Friday 16th of September
Overhead Squat
1 - 1 - 1 - 1 - 1
Front Squat
1 - 1 - 1 - 1 - 1
Back Squat
1 - 1 - 1 - 1 - 1
Try and increase the weight for each set.
WOD - Thursday 15th of September, 2011
For Time - 5 Rounds of -
20 x Thruster 20kg
15 x Good Mornings 20kg
10 x Floor wipers 20kg
Run 200m
Change of Session times for Thursday 15th of Sep
There has been a change in schedule for tomorrows sessions. There will no longer be a 7am session and it will be replaced with a 3pm, 4pm and 5pm session. Shoot us a message to confirm a time!
WOD - Wednesday, September 14th 2011
For time - 3 RDS of -
35 Sit Ups
25 x Push Jerk 50/30kg
18 x Hang Power Cleans 50/30kg
Push Jerk
Hang Power cleans
WOD - Tuesday 13th of September
For time -
75 x Kettlebell Snatch 24/16kg
Run 1600m
75 x Kettlebell Snatch 24/16kg
Run 1600m
75 Push Ups (hands off ground)
Alternate arms as often as you like with the KB snatches... However, if you drop the KB you must run 400m as a penalty.
WOD - Monday the 12th of September
"Deadlift"
1 - 1 - 1 - 1 - 1
Rest, then -
For Time 3rds of -
20 x Front Squat 60kg/40kg (scale to your ability)
Run 400m
20 x Burpees
Run 400m
WOD - Saturday 10th of September
"2011 CrossFit Games Open Workout 11.2"
As many rounds possible in 15 min of -
9 x Deadlift 70/45kg
12 x Push ups (hands off ground)
15 x Box Jump 24"/20"
WOD - Friday 9th of September
For Time -
30 x Burpee to Box Jump 24"/20" (scale height to suit)
30 x Kettlebell swings 24/16kg (scale weight to suit)
30 x Power Cleans 40/30kg (use a broomstick if new to these)
30 x Overhead Squat 40/30kg (use a broomstick if new to these)
30 x Hang Power Snatch 40/30kg (use a broomstick if new to these)
100 x Double unders (substitute 3 single skips for each double under)
WOD - Thursday 8th of September
"CrossFit Football Total"
Warm up then - You have three attempts to find out your single rep max for -
Power Clean
Bench Press
Back Squat
Deadlift
Record total weight for each as your score.
Record total weight for each as your score.
or
4 RDS for time
Run 400m
21 x Push Press 60/40kg
21 x Deadlift 60/40kg
WOD - Wednesday 7th of September
Weighted/Strict Pull Up
3 - 3 - 2 - 2 - 1 - 1
Rest, then-
For time; 5 rounds of -
15 Pull Ups/Inverted Row
15 Dips/Assisted Dips
WOD - Tuesday 6th of September
For time 5 rounds of -
10 x Push ups (hand off ground at the bottom)
15 x squats
20 x Sit ups
Sprint 200m
WOD - Monday 5th of September
For time -
21 x 42kg Thruster
Run 400m
21 x 42kg Deadlift
Run 800m
21 x 42kg Squat Clean
Run 1600m
WOD - Saturday 3rd of September
"Team WOD"
In teams of 3 perform the below for time (only one person resting at any one time with all members performing the run) -
Run 400m
100 Dead Lift
100 Push Press
Run 400m
100 squats
100 Push Ups
Run 400m
Run 400m
100 Burpees
WOD - Friday the 2nd of September
"Thruster"
2 - 2 - 2 - 2 -2
Rest, then -
"2011 CrossFit World Open workout 1"
As many rounds as possible in 10 min of -
30 x Double under skips (substitute 3 single skips for each double under)
15 x 35kg Power snatch (or a broomstick if necessary, weight is not relevant if this movement is new to you)
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