For Time,
21 - 18 - 15 - 12 - 9 - 3 of -
Box Jump 20"
Wall Ball 10/7kg
Deadlift 100/70kg
Walk Lunge steps
WOD - Wednesday, 29th February, 2012
"Squat Clean Practice"
Rest, then -
Death By Clean & Jerk 60/40kg
On a clock that runs continuously perform the 1 clean and Jerk in the first minute, 2 clean and jerks in the 2nd minute, etc, etc. Your score is the minute you fail to complete the amount specified.
"Mikko"
WOD - 28th February, 2012
"Front Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
For time, 21 - 15 - 9
Kettlebell Swing 32/20kg
Push Press 50/35kg
Nutrition
WOD - Monday, 27th February, 2012
"Tabata Something Else"
8 intervals of 20 sec work:10 seconds rest for reps of-
Pull ups
Push ups
Sit ups
Squats
Rep total for each is your score.
"Annie"
WOD - Saturday, 25th February, 2012
For Time -
50 - 40 - 30 - 20 - 10 of -
Kettlebell Swings 24/16kg
Wall Ball 10/7kg
Box Jump 24/20"
WOD - Friday, 24th February, 2012
"Split Jerk"
1 - 1 - 1 - 1 - 1
Rest, then -
"CrossFit World Open Workout 12.1"
As many rounds as possible in 7 minutes of -
"Burpees"
"Katie Hogan"
WOD - Thursday, 23rd February, 2012
For Time -
Run 2km
50 x Weighted Walking Lunge Steps 20/10kg
40 x Burpees
30 x Push Press 20kg
20 x Front Squat 20kg
10 x Thrusters 20kg
WOD - Wednesday, 22nd February, 2012
You have one hour to perform one of the following tasks-
1. Perform a CrossFit workout (Strength or Metabolic) you have always wanted to do or catch up on
2. Work on a skill you would like to learn or perform with the coach/trainers help
3. Work on a skill you need help with.
4. Improve your body position with fundamental mobility work.
5. Meditate and pray!!
"Grace"
WOD - Tuesday, 21st February, 2012
"Deadlift"
3 - 3 - 3 - 3 - 3
Rest, then -
In 10 minutes complete -
250 x Double Unders
In time remaining complete as many rounds of "Cindy" as Possible -
5 x Pull Ups
10 x Push Ups
15 x Squats
Your score is your score of Rounds for "Cindy"
"Ellie"
WOD - Monday, 20th February, 2012
"Back Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
As many rounds possible in 7 minutes of -
10 x Good Mornings 20kg
15 x Toes to Bar
20 x Bar touch jump (height to be at least an 6 inches above reach)
"Toes to bar"
WOD - Saturday, 18th February, 2012
"Helleen"
For time -
Run 1600m
63 x Kettlebell Swings
36 x Pull Ups
Run 800m
42 x Kettlebell Swings
24 x Pull Ups
Run 400m
21 x Kettlebell Swings
12 x Pull Ups
When Completed you have 3 minutes to put your max weight overhead!
WOD - Friday, 17th February, 2012
"Push Press"
2 - 2 - 2 - 2 - 2
Rest, then -
"Annie"
For time -
50 - 40 - 30 - 20 - 10
Double Unders
"Spealler"
WOD - Thursday, 16th December, 2012
"Karabele"
For time, 10 rounds of -
3 x Power Snatch 60/35kg
15 x Wall Ball 10/7kg
WOD - Wednesday, 15th February, 2012
"Front Squat"
2 - 2 - 2 - 2 - 2
Rest, then -
As many rounds as possible in 5 minutes -
5 x Power Clean 75/45kg
3 x Front Squat 75/45kg
1 x Chest to Overhead 75/45kg
WOD - Tuesday, 14th February, 2012
For Intensity -
As many rounds as possible in 3 minutes of -
7 x Burpees
14 x Double Unders
Rest 3 minutes, then -
As many rounds possible in 3 minutes of -
Run 100m
7 x Kettlebell Swings 24/16kg
Rest 3 minutes, then -
As many rounds as possible in 3 minutes of -
5 x Box Jump 24/20"
7 x Sit Ups
Rest 3 minutes, then -
Repeat;
Results will be rounds completed throughout total workout with non completed rounds not counted towards final score.
WOD - Monday 13th February, 2012
"Badger"
For Time, 3 rounds of -
30 x Squat Cleans 42/30kg
30 x Pull Ups
Run 800m
"Badger Demo"
WOD - Friday , 10th February, 2012
For Time -
50 x Double Unders
5 x Power Clean 60/40kg
10 x Burpees
5 x Overhead Squat 60/40kg
10 x Push Ups
5 x Deadlift 60/40kg
10 x Pull Ups
50 x Double Unders
What is CrossFit?
WOD - Thursday, 9th February, 2012
For Time, 3 Rounds of -
Run 800m
15 x Pull Ups
15 x Box Jumps
"Pull Ups"
WOD - Wednesday, 8th February, 2012
"Power Clean"
2 - 2 - 2 - 2 - 2
Rest, then-
"Kristy"
As many rounds as possible in 15 minutes of -
10 x Deadlift 125/70kg
15 x Knees to Elbow
Run 100m
"Happy Birthday to Kristy xxx"
WOD - Tuesday,7th February, 2012
"Press"
5 - 5 - 5 - 5 - 5
Rest, then -
For Time - 21 - 15 - 9 of -
Push Press 50/35kg
Bar Facing Burpees
Chlo liftin heavy!
WOD - Monday, 6th February, 2012
As many rounds as possible in 20 minutes of -
15 x Wall Ball 10/7kg
20 x Kettlebell Swings 32/24kg
30 x Sit Ups
Myles: 180kg Box Squat x 3
WOD - Friday, 3rd February, 2012
For time -
75 x Squats
15 x Power Clean 60/40kg
50 x Squats
12 x Power Cleans 60/40kg
35 x Squats
9 x Power Cleans 60/40kg
25 x Squats
6 x Power Cleans 60/40kg
Power Clean
WOD - Thursday, 2nd February, 2012
"Holbrook"
10 rounds each for time of -
5 x Thrusters 50/35kg
10 x Pull Ups
Run 100m
Rest 1 minute
Subscribe to:
Posts (Atom)