WOD - Thursday, 1st March, 2012

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"

Situps

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


Sunday, 5th February, 2012 - Rest

The Sport of Fitness has arrived



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