WOD - Friday, 1st February, 2013

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

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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

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2. As Many Rounds as Possible in 10 Minutes of -

10 x Ring Dips
10 x Deadlift 130/80kg

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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"




WOD - Wednesday, 23rd January, 2013

1. For Time, 30 - 20 - 10 of -

Box Jump 30/24"
Thruster 30/20kg

12 Minute cut off 

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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

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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

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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.

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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....

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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

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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

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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.

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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

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2. As Many Rounds as Possible in 10 Minutes of -

10 x Knees to Elbow
30 x Double Unders

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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