WOD - Saturday, 1st September, 2012

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 - Monday, 27th August, 2012

"Back Squat"

1 - 10 - 1 - 20 - 1 - 30

"Back Squat with K-Starr"


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"