"Clean & Jerk"
2 - 2 - 2 - 2 - 2 - 2 - 2
"Watch full Video, super crazy"
WOD - Friday, 30th March, 2012
As Many Rounds as possible in 25 minutes of -
5 x Pull Ups
7 x Push Ups (HOG)
9 x Wall Ball 10/7kg
12 x Toes to Bar
24 x Double Unders
WOD - Wednesday, 28th March, 2012
"Front Squat"
1 - 10 - 1 - 20
Rest, then -
As Many Rounds as Possible in 6 minutes of -
3 x Overhead Squat 60/40kg
5 x Hang Power Clean 60/40kg
7 x Shoulder to Overhead 60/40kg
"Stay Strong"
WOD - Tuesday, 27th March, 2012
"Small" Change.
3 Rounds for Time of -
Run 1km
50 x Burpees (onto plate)
Run 800m
50 x Box Jumps 24/20
50 Minute cut off
"The Games are coming"
WOD - Monday, 26th March, 2012
"CrossFit Total"
Take the full hour session to find your max -
Back Squat
Press
Deadlift
Warm up progression -
10 @ 50% Max rep
5 @ 70% Max rep
3 @ 85% Max rep
3 attempts @ 101%+
Castro, Lipson & Khalipa
WOD - Saturday, 24th March, 2012
Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
WOD - Friday, 23rd March, 2012
As Many Rounds as Possible in 20 Minutes of -
5 x Wall Climbs/Burpees
10 x Toes Through Rings
15 x Box Jump 30"
Wall Climbs
WOD - Thursday, 22nd March, 2012
For Time -
10 x Clean and Jerk 70/40kg
1 Round of "Cindy"
9 x Clean and Jerk 70/40kg
1 Round of "Cindy"
8 x Clean and Jerk 70/40kg
1 Round of "Cindy"
7 x Clean and Jerk 70/40kg
1 Round of "Cindy"..........
All the way down to 1 x Clean and Jerk 70/40kg
"WOD Demo"
WOD - Wednesday, 21st March, 2012
"Deadlift"
3 - 3 - 3 - 3 - 3
Rest, then -
Each for time, with 3 minutes rest precisely between each -
3 x 800m
"Matt Swift"
WOD - Tuesday, 20th March, 2012
"Back Squat"
5 - 5 - 5 - 5 - 5
Rest, then -
For Time, 4 Rounds of -
12 x Pull Ups
24 x sit ups
"My Gym is Different"
WOD - Monday, 19th March, 2012
"Wittman"
For Time, 7 Rounds of -
15 x Kettlebell Swings 24/16kg
15 x Power Cleans 42/30kg
15 x Box Jump 24/20"
"Wittman"
WOD - Saturday, 18th March, 2012
"12.4"
As Many Rounds Possible in 12 minutes of -
150 x Wall Ball 10/7kg
90 x Double Unders
30 x Muscle Ups
"Graham"
WOD - Friday, 16th March, 2012
"Randy"
For Time -
75 x Snatch 35/25kg
Rest, then -
"Death By Pull Up"
On a continuos running clock perform 1 pull up in the first minute, 2 pull ups the second minute etc etc Until failure.
"Randy"
WOD - Thursday, 15th March, 2012
"Behind the Neck Jerk"
2 - 2 - 2 - 2 - 2
Rest, then -
For Time, 5 Rounds of -
35 x Double Unders
Run 200m
"Burgenor"
WOD - Wednesday, 14th March, 2012
"Front Squat"
1 - 1 - 1 - 1 - 1
Rest, then -
For Time, 5 Rounds of -
5 x Deadlift
Run 400m
WOD - Tuesday, 13th March, 2012
"Power Clean"
2 - 2 - 2 - 2 - 2
Rest, then -
For Time, 21 - 15 - 9 of -
Overhead Squat 40/30kg
Sumo Deadlift High Pull 40/30kg
"Just Love this video"
WOD - Monday, 12th March, 2012
"COE"
For time, 10 rounds of -
10 x Thrusters 42/30kg
10 x Ring/Normal Push Ups
WOD - Saturday, 10th March, 2012
"World Open" WOD 12.3
As Many Rounds as Possible in 18 Minutes of -
15 x Box Jumps 24/20"
12 x Chest to Overhead 53/35kg
9 x Toes to Bar
WOD - Friday, 9th March, 2012
"Muscle Up Practice"
15 Minutes
Rest, then -
As Many Rounds as Possible in 20 minutes of -
Run 400m
7 x Muscle Ups
Muscle Ups
WOD - Thursday, 8th March, 2012
"Back Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
"Jeremy"
For Time, 21 - 15 - 9 of -
Overhead Squat 42/30kg
Burpees
"Light Jeremy"
WOD - Wednesday, 7th March, 2012
"Press"
1 - 1 - 1 - 1 - 1
"Push Press"
3 - 3 - 3 - 3 - 3
"Push Jerk"
5 - 5 - 5 - 5 - 5
"WOD Demo"
WOD - Tuesday, 6th March, 2012
As Many rounds as possible in 20 minutes of -
4 x Chest to Bar Pull Ups
8 x Wall Ball 10/7kg
16 x Kettlebell Swings 32/20kg
32 x Double Unders
"Kettlebell Swings"
WOD - Monday, 5th March, 2012
"Deadlift"
10 - 7 - 4 - 1
Rest, then - As many rounds as possible in 12 minutes of -
10 x Pull Ups
20 x Push Ups
Run 200m
"Seem like so long ago"
WOD - Saturday, 3rd March, 2012
Proceed through the sequence below completing as
many reps as possible in 10 minutes of:
30 x Snatch 35/20kg
30 x Snatch 60/35kg
30 x Snatch 75/45kg
Then in whatever time you have remaining max reps of -
Snatch 95/55kg
"Carl"
WOD - Friday, 2nd March, 2012
For time -
Run 1km
150 x Double Unders
Run 500m
150 x Double Unders
Run 1km
Immediately on return max kettlebell swing 24/16kg
1 kettlebell swing = 15 seconds off total time.
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