"Box Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
In 10 minutes complete -
100 x Burpees
Any time left in the 10 minutes complete as many Front Squats 60/40kg as possible. Amount of Front Squats you complete is your score.....
WOD - Tuesday, 31st January, 2012
Deadlift
1 - 1 - 1 - 1 - 1
Rest, then -
As many rounds possible in 20 minutes of -
15 x Ring Push Ups
20 x Kettlebell Swings 24/16kg
30 x Double Unders
WOD - Monday, 30th January, 2012
For Time - 21 - 15 - 9 of
Sumo Deadlift High Pull 40/30kg
Push Press 40/30kg
Rest precisely 3 minutes, then -
"Modified Jackie"
Run 1km
50 x Thrusters 20kg
30 x Pull Ups
"More Lifting"
WOD - Saturday, January 28th, 2012
"Karen"
For Time -
150 x Wall Ball 10/7kg
Rest, precisely 3min, then -
For Time -
100 x Push Ups
Every time you break run 100m
"Karen Demo"
WOD - Friday, 27th January, 2012
"Overhead Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
"Nancy"
For time, 5 rounds of -
Run 400m
15 x Overhead Squat 42/30kg
Happy Anniversary to My Dear Wife Kristy!
WOD - Thursday, 26th January, 2012
For time, 3 Rounds of -
Run 800m
20 x Knees to Elbow
25 x Deadlift 50/35kg
30 x Wall Ball 10/7kg
35 x Double Unders
Anything more Aussie than a Tooheys ad?
WOD - Wednesday, 25th January, 2012
For Time, 21 - 15 - 9 of -
Box Jump 24/20"
Kettlebell Snatch LArm 24/16kg
Kettlebell Snatch RArm 24/16kg
Push Press 20kg
Burpees
Run 100m
"Kettlebell Snatch"
WOD - Tuesday, 24th January, 2012
"Helen"
For time, 3 Rounds of -
Run 400m
21 x Kettlebell Swings 24/16
12 x Pull Ups
WOD - Monday, 23rd January, 2012
"DT"
For Time, 5 rounds of -
12 x Deadlift 70/40kg
9 x Hang Power Clean 70/40kg
6 x Push Jerk 70/40kg
"DT demo"
WOD - Saturday, 21st January, 2012
"Deadlift"
5 - 5 - 5 - 5 - 5
Rest, then -
For time, 21 - 15 - 9 of
Kettlebell Swing 24/16kg
Burpee
Miss you Rach!
WOD - Friday, 20th January, 2012
"CINDY"
As many rounds as possible in 20 minutes of -
5 x Pull Ups
10 x Push Ups
15 Squats
This demo - Half "Cindy"
WOD - Thursday, 19th January, 2012
"Press"
1 - 1 - 1 - 1 - 1
For time - 2 rounds of -
1 - 1 - 1 - 1 - 1
For time - 2 rounds of -
30 x Squat Snatch 30/20kg
30 x Walking Lunge steps
100 x Double Unders
WOD - Wednesday, 18th January, 2012
"ABBATE"
For time -
Run 1600m
21 x Clean & Jerk 70/50kg
Run 800m
21 x Clean & Jerk 70/50kg
Run 1600m
"ABBATE"
WOD - Tuesday, 17th January 2012
"Nasty Girls"
For time, 3 rounds of -
50 x Squats
7 x Muscle Ups
10 x Hang Power Cleans 60/40kg
"Nasty Girls Demo"
WOD - Saturday, 14th January, 2012
"Clean and Jerk"
1 - 1 - 1 - 1 - 1 - 1 - 1
Rest, then -
"Tabata Double unders"
WOD - Friday, 13th January, 2012
For Time, 5 Rounds of -
Run 400m
10 x Kettlebell Swings 24/16kg
15 x Wall Ball 10/7kg
20 x Toes to bar
30 x Double Unders
WOD - Thursday, 12th January, 2012
"2011 CrossFit World Open Workout 2"
As Many rounds as Possible in 15 Minutes of -
9 x Deadlift 70/45kg
12 x Push Up (Hands off Ground)
15 x Box Jump 24/20"
"Rich Froning"
WOD - Wednesday, 11th January, 2012
Deadlift
3 - 3 - 2 - 2 - 1
Rest, then -
For time - 12 - 9 - 6 of
Front Squat 70/40kg
Strict Pull Up
Run 200m
Front Squat
WOD - Tuesday, 10th January, 2012
"Jack"
As many rounds as possible in 20min of -
10 x Push Press 50/35kg
10 x Kettlebell swings 24/16kg (or 1.5 Pood for you Kingy!)
10 x Box Jumps 24/20"
"Jack"
WOD - Monday, 9th January, 2012
Introduction to the Muscle Up
15 minutes Practice and progressions
Rest, then -
As many rounds as possible in 20 minutes of -
2 x Muscle Ups
7 x Wall Ball 10/7kg
Champion
WOD - Saturday, 7th January, 2012
For Time - 8 Rounds of -
9 x Toes to Bar
15 x Thrusters 40/30kg
21 x Double Unders
Legendary
WOD - Friday, 6th January, 2012
"Back Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
As many rounds as possible in 10 minutes of -
Run 100m
10 x Box Jumps
15 x Push Ups
Back Squat with K-Starr
WOD - Thursday, 5th January, 2012
"Push Jerk"
3 - 3 - 3 - 3 - 3
Rest, then -
As Many Rounds as Possible in 15 minutes of -
16 x Deadlift 60/40kg
8 x Squat Cleans 60/40kg
30 second Hover
CFH Girls
WOD - Wednesday, 4th January, 2012
"Modified Hansen"
5 Rounds for time of -
30 x Kettlebell Swings 32/24kg
30 x Burpees
30 x Sit Ups
"Nutrition"
WOD - Tuesday, 3rd January, 2012
"Snatch Practice"
15 minutes
Rest, then -
"Nicole"
As many rounds as possible in 20 minutes of -
400m Run
Max Reps Pull Ups
"Nicole"
WOD - Monday, 2nd January, 2012
"Trail Hill Sprints"
Each for time - your total for all efforts will count s your score -
3 x 200m with precisely 2 minutes break between efforts
3 x 800m with precisely 3 minutes break between efforts
Trail Running
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