1. "Squat Clean & Jerk"
1 - 1 - 1 - 1 - 1 - 1 - 1
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2. As Many Rounds as Possible in 10 Minutes of -
5 x Pull Ups
10 x Push Ups
15 x Squats
"Good Time Had and to Come"
WOD - Thursday, 31st January, 2013
1. With a 5 Minute Time Cap Perform -
30 x Burpees
Max Double Unders
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2. With a 4 Minute Time Cap Perform -
45 x Kettlebell Swings
Max Bar Muscle Ups
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3. With an 7 Minute Time Cap Perform -
Run 1KM
Max Metres Bear Crawl
WOD - Wednesday, 30th January, 2013
1. Take 15 minutes to find your -
Back Squat 20 Rep Max
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2. Open WOD 11.5
As Many Rounds as Possible in 20 Minutes of -
5 x Clean 65/42.5kg
10 x Toes To bar
15 x Wall Ball 10/7kg
WOD - Tuesday, 29th January, 2013
1. "Press"
5 - 5 - 5 - 5 - 5
-------------------------------------
2. For time, 12, 9, 6 -
Snatch 65/42.5kg
Chest to Overhead 65/42.5kg
Overhead Squat 65/42.5kg
WOD - Monday, 28th January, 2013
For Time -
Run 1600m
150 x Double Unders
50 x Burpees
Run 800m
100 x Double Unders
35 x Burpees
Run 400m
50 x Double Unders
20 x Burpees
WOD - Saturday, 26th January, 2013
"The Most Fun WOD You Have Ever Done"
Don't pick the Cherry......
WOD - Friday, 25th January, 2012
1. "Bench Press"
5 - 5 - 5 - 5 - 5
-------------------------------
2. As Many Rounds as Possible in 10 Minutes of -
10 x Ring Dips
10 x Deadlift 130/80kg
------------------------
3. Tabata
Row (for Calories)
"Keeping climbing the walls"
WOD - Thursday, 24th January, 2013
1. As Many Rounds as Possible in 22 Minutes of -
10 x Chest to Bar Pull Ups
15 x Chest to Overhead 50/35kg
20 x Wall Ball 10/7kg
"Believe you are Strong"
"Believe you are Strong"
WOD - Wednesday, 23rd January, 2013
1. For Time, 30 - 20 - 10 of -
Box Jump 30/24"
Thruster 30/20kg
12 Minute cut off
----------------------------------------
2. With an 8 Minute Time Cap, complete -
Run 1km
75 x Push Ups
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3. As Many Rounds a Possible in 6 Minutes of -
5 x Snatch 75/45kg
5 x Squat Clean & Jerk 75/45kg
"Keep getting uncomfortable"
WOD - Tuesday, 22nd January, 2013
1. "Back Squat"
2 - 2 - 2 - 2 - 2
---------------------------------------
2. For Time -
25 x Overhead Squat 50/35kg
25 x Pull Ups
25 x Wall Ball 10/7kg
25 x Toes To Bar
Every Break = 15 x Burpees
12 Minute cut off
WOD - Monday, 21st January, 2013
1. With a 6 Minute time cap, complete -
Run 800m
Max Reps Push Press 70/45kg
Your total score will be number of Push Press reps completed
------------------------------------------------
2. With a 8 Minute time cap, complete -
40 x Burpees
Clean 2 Rep Max
What ever time remaining after the burpees will be your opportunity to start attempts of your 2RM
2RM weight will be your score.
-------------------------------------------------
3. CrossFit Open WOD 11.1
As Many Rounds as Possible in 10 Minutes of -
15 x Snatch 35/25kg
30 x Double Unders
WOD - Saturday, 19th January, 2013
"Baseline From Hell"
For time, 5 Rounds of -
Run 400m
10 x PullUps
20 x Push Ups
30 x Sit Ups
40 x Squats
Rest 3 Minutes between rounds.
"believe anything is possible"
WOD - Friday, 18th January, 2013
1. As Many Rounds as Possible In 20 Minutes of -
5 x Wall Climb
7 x Deadlift 115/75kg
9 x Burpees
"Always remember to work hard, so you can play even harder"
WOD - Thursday,17th January, 2013
1. Take 20 Minutes to find your 3RM of -
Squat Clean
Reps must be bump and go....
--------------------------------------------------------
2. With a 12 Minute time cap perform -
Run 2km
30 x Pull Ups
30 x Wall ball 10/7kg
"Tubbs at the top"
WOD - Wednesday, 16th January, 2013
1. For Time -
100 x Kettlebell Swings 24/16kg
6 Rounds of -
10 x Box Jump 24/20"
10 x Toes to Bar
then -
50 x Sit Ups
50 x Push Ups
"The 4:30pm session of our biggest day.... 102 CrossFitters total for 14/1/13"
WOD - Tuesday, 15th January, 2013
1."Behind the Neck Jerk"
1 - 1 - 1 - 1 - 1 - 1 - 1
--------------------------------------------
2. "OPT - Flight Simulator"
Complete the below Sets of Double Unders for time.
5 - 10 - 15 - 20 - 25 - 30 - 35 - 40 - 45 - 50 - 45 - 40 - 35 - 30 - 25 - 20 - 15 - 10 - 5
All sets of Double Unders must be Unbroken before you can move onto the next set. The rope must stop between sets. There is a 20min time cap so if your double unders are not so amazing consider this a 20min Double Under practice session!
WOD - Monday, 14th January, 2013
1. "Front Squat"
5 - 5 - 5 - 5 - 5
--------------------------------
2. For Time -
50 x Thrusters 60/40kg
50 x Burpees (Lateral Jump over Bar)
(15 minute cut off)
"Drill, Practice, Drill, Practice....Commit"
WOD - Saturday, 12th January, 2013
1. In 7 minutes complete, for Reps -
3 x Power Cleans 65/42.5kg
3 x Ring Dips
6 x Power Cleans 65/42.5kg
6 x Ring Dips
9 x Power Cleans 65/42.5
9 x Ring Dips
12 x Power Cleans 65/42.5
12 x Ring Dips
15 x Power Cleans 65/42.5kg
15 x Ring Dips
This sequence will ascend by 3 until the 7 minutes has been completed.
---------------------------------------------
2. Tabata
Row (Calories)
Box Jump 30/34"
wall ball 10/7kg
(Lowest number for each, totalled together will count as your score)
WOD - Friday, 11th January, 2013
1. Hang Snatch/Snatch (complex)
1/1 - 1/1 - 1/1 - 1/1 - 1/1
---------------------------------------
2. As Many Rounds as Possible in 10 Minutes of -
10 x Knees to Elbow
30 x Double Unders
--------------------------------------
3. For Time -
100 x Walk Lunge
5 Minute Cut off
"Great people just keep finding us it seems"
WOD - Thursday, 10th January, 2013
As Many Rounds as Possible In 20 Minutes of -
Run 200m
10 x Back Squat 60/40kg
10 x Deadlift 60/40k
30 x Sit Ups
"Remember to have fun"
WOD - Wednesday, 9th January, 2013
As Many Rounds as Possible in 10 minutes of -
30 x Squat Clean 80/45kg
Rest, then -
As Many rounds as possible in 5 minutes of -
8 x Chest to bar Pull Ups
16 x Med Ball Clean 10/7kg
Rest, then -
As Many rounds a Possible in 6 Minutes of -
100 x Push Ups
"Ready"
WOD - Tuesday, 8th January, 2013
"Small" change
For Time, 3 Rounds of -
Run 1km
50 x Burpees (on to a plate)
Run 800
50 x Box Jumps
WOD - Monday, 7th January, 2013
"CrossFit Total"
Take 1 Hour to find your 1 rep max for -
Back Squat
Press
Deadlift
WOD - Saturday, 5th January, 2013
For Time -
Run 1km
100 x Kettlebell Swings (Every Break = 8 x Burpees)
Run 1km
"The Best at What you do"
WOD - Friday, 4th January, 2013
3 Minutes of Each for Reps -
Snatch 75/45kg
Burpees
Row (Calories)
Push Ups
Slam Ball 9kg
Rest 1 Minute
Front Squat 75/45kg
"Goodnight James"
WOD - Thursday, 3rd January, 2013
"Clean"
3 - 3 - 3 - 3 - 3
Rest, then -
For time -
Run 1km
50 x Wall Ball Ball
30 x Handstand Push Up
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