For Time, 2 Rounds of -
150 x Double Unders
50 x Push Ups (Hands off Ground)
100 x Squats
Run 500m
"Commit"
WOD - Friday, 29th June, 2012
"Snatch High Pulls"
3 - 3 - 3 - 3 - 3
Weight for the work sets should be between 110 - 120% of your Snatch 1 Rep Max
Rest, then -
For time, 21 -15 - 9 of -
Wall Ball 10/7kg
Toes to Bar
Front Squat 50/35kg
"Miyagi Rocket"
WOD - Thursday, 28th June, 2012
As many rounds as possible in 23 Minutes of -
30 x Double Unders
20 x Kettlebell Swings 32/24kg
Run 200m
"Fun"
WOD - Wednesday, 27th June, 2012
"Press"
5 - 5 - 5 - 5 - 5
Rest, then -
For time,
30 x Muscle ups
If you are still developing your muscle up, substitute for each muscle up - 2 pull ups and 2 Dips/push ups.
"Muscle Up"
WOD - Tuesday, 26th June, 2012
"Klepto"
For time, 4 Rounds of -
27 x Box Jumps 24/20"
20 x Burpees (head touch)
11 x Squat Cleans 65/40kg
"Klepto"
WOD - Monday, 25th June, 2012
"Back Squat"
Take 10 Minutes to find your 20 rep max. Take the weight you successfully achieved last time and add 5%.
Rest, then -
"Jackie"
For time -
Run/Row 1km
50 x Thrusters 20kg
30 x Pull Ups
WOD - Friday, 22nd June, 2012
Take 10 minutes to find your 2 rep max for -
Front Squat
Rest then -
For time, 15 - 10 - 5 of,
Thruster (60% of Front Squat 2RM)
Ring Rows
Push Ups
WOD - Thursday, 21st June, 2012
Complete in 1 hour -
Chose any workout, lift, skill, weakness or mobility routine you like or
let the coach chose......
WOD - Wednesday, 21st June, 2012
As Many Rounds as Possible in 20 Minutes of -
3 x Deadlift 60/40kg
3 x Power Clean 60/40kg
3 x Snatch 60/40kg
3 x Overhead Squat 60/40kg
3 x Burpees
"Overhead Squat"
WOD -Tuesday, 19th June, 2012
Back Squat:
8 @ 75% - 5 @ 80% - 5 @ 85% - 3 @ 90% - 3 - @ 95%
Rest 1:00 - 2:00 between sets.
Take % from CrossFit Total results from 2 weeks ago.
Rest, then -
As Many rounds as possible in 9 minutes of -
20 x Double Unders
10 x Push Press 50/30kg
7 x Lateral Jumps
"Shorts up and Go!! Marcos"!
WOD - Monday, 18th June, 2012
"EVA"
For time, 5 Rounds of -
Run 800m
30 x Kettlebell Swings 32/24kg
30 x Pull Ups
"Don't give up, you're stronger than you know"
WOD - Friday, 15th June 2012
For Reps and run time -
2 minutes of Thrusters 40/30kg
Rest 30 second
2 minutes of Burpees
Rest 30 seconds
2 minutes of Overhead Squat 40/30kg
30 seconds rest
2 minutes of Pull Ups
30 seconds rest
2 minutes of "Ground to Overhead" 40/30kg
30 seconds rest
Run 1600m
Clock will reset after last 30 second break and your run time will be posted to your rep score.
"Family"
WOD - THURSDAY, 14th June, 2012
As Many Rounds as Possible in 20 mins of
3 x Handstand push ups
6 x Deadlift 100/60kg
9 x Box Jumps 32/24"
12 x Knees to elbow
36 x Double unders.
WOD - Wednesday, 13th June, 2012
"Snatch"
3 - 3 - 3 - 3 - 3
No dropping, bump and go.
Rest, then -
Each for time -
Each for time -
4 x 400m sprint
Rest 2 minutes between efforts
WOD - Tuesday, 12th June, 2012
"Front Squat - Split Jerk Complex"
3/1 - 3/1 - 3/1 - 3/1 - 3/1
Rest, then -
As many rounds as possible in 7 minutes of -
5 x Front Squat 60/40kg
5 x Burpees
"Don't let go"!
WOD - Monday, 11th June 2012
"MURPH"
For time -
Run 1600m
100 x Pull Ups
200 x Push Ups
300 x Squats
Run 1600m
Partition the Pull ups, push ups and squats as you wish. Wear a 10kg vest if you're able to.
"Murph"
"Murph"
WOD - Saturday, 9th June, 2012
"Lynne"
For reps, 5 Rounds of -
Max Body Weight Bench Press
Max Pull Ups
"Lynne"
WOD - Friday, 8th June, 2012
"CrossFit Total"
In one hour find your 1 rep max for -
Back Squat
Press
Deadlift
"TOTAL"
WOD - Thursday, 7th June, 2012
For time, 3 Rounds of -
"Swingin Michael"
"Swingin Michael"
800m run
50 x Kettlebell Swings 32/24kg
50 x Sit Ups
"Michael"
WOD - Wednesday, 6th June, 2012
"Overhead Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
For time, 21 - 15 - 9 of -
Snatch 40/30kg
Box Jump
Ring Push Up
"Snatch"
WOD - Tuesday, 5th June, 2012
"Push Press"
2 - 2 - 2 - 2 - 2
Rest, then -
As Many Rounds as possible in 20 minutes of -
4 x Power Cleans 70/40kg
8 x Wall Ball 10/7kg
12 x Toes to Bar
24 x Double Unders
"Press Series"
WOD - Monday, 4th June, 2012
"Bradley"
For Time, 10 Rounds of -
100m Sprint
10 x Pull Ups
100m Sprint
10 x Burpees
Rest 30 seconds
"It's coming"
WOD - Saturday, 2nd June, 2012
As Many Rounds as Possible in 18 Minutes of -
Run 200m
10 x Hang Power Snatch 40/30kg
10 x Overhead Squat 40/30kg
10 x Toes to Bar
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