WOD - Saturday, 30th June, 2012

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 -

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"


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"

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