For Time -
Sprint 1KM
Rest, then -
As Many Rounds as Possible in 20 minutes of -
15 x Overhead Walking Lunge steps 20/10kg
20 x Kettlebell Swings 32/24kg
50 x Double Unders
"CrossFit Kids is Back"
WOD - Friday, 31st August, 2012
"Squat Clean - Jerk, Complex"
2/1 - 2/1 - 2/1 - 2/1 - 2/1
Rest, then -
Tabata Pull Ups
Tabata Push Ups
Tabata Med Ball Cleans
"Gateway Classic"
WOD - Thursday, 30th August, 2012
For Reps -
3 minutes of Box Jumps 30/24"
3 minutes of Double Unders
3 Minutes of Burpees
Rest 1 Minute
2 Minutes of Burpees
2 Minutes of Double Unders
2 Minutes of Box Jumps 30/24"
Rest 1 Minute
1 Minute of Double Unders
1 Minute of Burpees
1 minute of Box Jumps 30/24"
"Stay Solid"
WOD - Wednesday, 29th August, 2012
"Kace"
For Time, 10 Rounds of -
3 x Clean and Jerk 60/40kg
15 x Wall Ball 10/7kg
"Some of our great Family"
WOD - Tuesday, 28th August, 2012
"Mr Joshua" (Modified)
For Time, 5 Rounds of -
400m Run
30 x Sit Ups/GHD Sit Ups
15 x Deadlifts 115/75kg
"Deadlift"
WOD - Saturday, 25th August, 2012
"Thruster"
2 - 2 - 2 - 2 - 2
Rest, then -
For Time, 5 Rounds of -
35 x Double Unders
Run 200m
"Hard Work"
WOD - Friday, 24th August, 2012
"Overhead Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
"Jeremy"
For Time, 21 - 15 - 9 of -
Overhead Squat 42/30kg
Burpees
"Kids"
WOD - Thursday, 23rd August, 2012
For Time -
Run 1600m
40 x Wall Ball 10/7kg
Run 800m
30 Wall Ball 10/7kg
Run 400m
20 x Wall Ball 10/7kg
Run 200m
10 Wall Ball 10/7kg
"Cool as a Cucumber"
WOD - Wednesday, 22nd August, 2012
Take 15 Minutes to find you 1 rep max of -
"Snatch"
Rest, then -
With a 10 minute cut off perform for reps -
30 x Snatch 35/20kg
30 x Snatch 60/35kg
30 x Snatch 75/45kg
Max Reps 90/55kg
"CrossFit Open WOD 12.2"
WOD - Tuesday, 21st August, 2012
"Push Press"
3 - 3 - 3 - 3 - 3
Rest, then -
"DT"
For Time, 5 Rounds of -
12 x Deadlift 70/45kg
9 x Hang Power Cleans 70/45kg
6 x Chest to Overhead 70/45kg
"Jason"
WOD - Monday, 20th August, 2012
"Angie, Run"!
For Time -
100 x Pull Ups
Run 500m
100 x Push Ups
Run 800m
100 x Sit Ups
Run 1km
100 x Squats
"Amazing"
WOD - Saturday, 18th August, 2012
As Many Rounds as Possible in 18 Minutes of -
10 x Wall Ball 10/7kg
10 x Toes to Bar
10 x Box Jumps
10 x Kettlebell Swings 32/24kg
WOD - Friday, 17th August, 2012
"Split or Push Jerk"
3 - 3 - 3 - 3 - 3
Rest, Then -
"Randy"
For Time -
75 x Snatch 35/20kg
"Randy"
WOD - Thursday, 16th August, 2012
For Time -
70 x Burpees
60 x Sit Ups
50 x Kettlebells Swings 24/16kg
40 x Pull Ups
30 x Handstand Push Ups
"Demo"
WOD - Wednesday, 15th August, 2012
For Time -
Run 1600m
Rest 3 Minutes
Run 1200m
Rest 2 Minutes
Run 800m
Rest 1 Minute
Run 400m
"Be a better runner?"
WOD - Tuesday, 14th August, 2012
"Front Squat"
5 - 5 - 3 - 3 - 3
Rest, then -
As Many Rounds as Possible in 15 minutes of -
4 x Front Squat 80/60kg
6 x Walking Lunge (weight overhead) 25/15kg
12 x Goblet Squat 24/16kg
30 x Double Unders
"Pull Ups"
WOD - Monday, 13th August, 2012
"Nasty Girls"
For Time, 3 Rounds of -
50 x Squats
7 x Muscle Ups
10 x Hang Cleans 60/40kg
"Early Days"
WOD - Saturday 11th August, 2012
"Modified Hansen"
For Time, 5 Rounds of -
30 x Kettlebell Swings 32/24kg
30 x Burpees
30 x Sit Ups (GHD Someone?)
"From little things, big things grow"
WOD - Friday, 10th August, 2012
"Deadlift"
1 - 1 - 1 - 1 - 1
Rest, then -
As Many Rounds as possible in 15 minutes of -
5 x Chest to Bar Pull Ups
10 x Ring Push Ups
15 x Med Ball Cleans
"Med Ball Cleans"
WOD - Thursday, 9th August, 2012
"Chest to Overhead"
1 - 1 - 1 - 1 - 1
Rest, then -
"Beep Test"
":-)"
WOD - Wednesday, 8th August, 2012
"CrossFit Total II"
Take 1 hour to find your 1RM of -
Clean
Overhead Squat
Bench Press
"Total II - Great Music"
WOD - Tuesday, 7th August, 2012
1. Warm Up - 10 minutes
2. Pick one skill or lift to work - 15 minutes
3. Pick another skill/lift to work on - 15 minutes
4. For Time -
50 x Burpees
5. Mobility
"Legend"
WOD - Monday, 6th August, 2012
"Fran"
For Time, 21 -15 - 9 of -
Thruster 42/30kg
PullUps
9 Minute cut off
Rest, then -
"Isabel"
For time -
30 x Snatch 60/40kg
7 minute cut off
Rest, then -
"Karen"
For time -
150 x Wall Ball 10/7kg
10 minute cut off
"Go"
WOD - Saturday, 4th August, 2012
"Ship"
For Time, 9 Rounds of -
7 x Squat Clean 85/50kg
8 Burpee Box Jump 36/30"
"Ship"
WOD - Friday, 3rd August, 2012
For time -
Run 1km
150 x Double Unders
Run 500m
150 x Double Unders
Run 1km
Mark time, then, Immediately on return max kettlebell swings @ 24/16kg and Max Pull ups (immediately after swings) - No Rest between each movement.
1 kettlebell swing = 15 seconds off total time.
1 x Pull Up = 15 seconds off total time.
Optional -
For time -
500m Row
"Attitude determines what you achieve. Remember to keep checking it"
WOD - Thursday, 2nd August, 2012
"Back Squat"
Take 10 minutes to find your 20 Rep Max
Rest,
As Many rounds as Possible in 15 minutes of -
5 x Handstand Push Up
7 x Squat
9 x Toes to Bar
12 x Wall Ball
"Lift"
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