1. "Loredo"
For Time, 6 Rounds of -
24 x Squats
24 x Push Ups
24 x Walking Lunge
Run 400m
"Good Times"
WOD - Thursday, 30th May, 2013
1. "Crazy Karen"
For time -
150 x Wall Ball 10/7kg
At the top of each Minute 6 x Kettlebell Swings 24/16kg
15 Minute Cut Off
------------------------------------
2. For Time -
Run 800m
30 x Snatch 60/40kg
Run 800m
15 Minute Cut Off
WOD - Wednesday, 29th May, 2013
1. "Back Squat"
5 - 5 - 5 - 5 - 5
---------------------------
2. As Many Rounds as Possible in 8 Minutes -
2 x Hang Clean 100/60kg
30 x Double Unders
WOD - Tuesday, 28th May, 2013
1. "Press"
5 - 5 - 5 - 5 - 5
--------------------------
2. As Many Rounds as Possible in 15 Minutes of -
10 x Push Press 50/35kg
Run 100m
10 x Kettlebell Swings 32/24kg
"Here we go again"
WOD - Monday, 27th May, 2013
1. "Angie"
For Time -
100 x Pull Ups
100 x Push Ups
100 x Sit Ups
100 x Squats
"Never forgetting where we came from"
"Never forgetting where we came from"
WOD - Saturday, 25th May, 2013
1. "Front Squat"
4 - 4 - 4 - 4
-----------------------------
2. For Reps/Calories of -
Wall Ball 10/7kg
Clean Grip Newcastle 70/45kg
Slam Ball
Row
WOD - Friday, 24th May, 2013
1. As Many Rounds as Possible in 22 Minutes of -
10 x Burpees (Head Touch)
15 x Med Ball Cleans 10/7kg
30 x Double Unders
"Yeah We'll be there"
WOD - Thursday, 23rd May, 2013
1. "Clean/Hang Clean/Jerk"
1/2/1 - 1/2/1 - 1/2/1 - 1/2/1 - 1/2/1
--------------------------------
2. For Time, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of -
Pull Up
Push Up
Squat
WOD - Wednesday, 22nd May, 2013
1. "Swinging Michael"
For Time 3 Rounds of -
800m Run
50 x Kettlebell Swings 32/24kg
50 x Sit Ups
WOD - Tuesday, 21st May, 2013
1. "Three Point Snatch"
1 - 1 - 1 - 1 - 1
------------------------
2. As Many Rounds as Possible in 10 Minutes of -
3 x Snatch 75/45kg
10 x Box Jump 30/24"
WOD - Monday, 20th May, 2013
1. Take 15 Minutes to find your 20 Rep Max of -
"Back Squat"
Add 5kg to your last 20RM completed
15-19 reps achieved = Same Weight as last attempt
Less than 15 reps achieved = Minus 5kg to your last 20RM attempt
---------------------------
2. As Many Rounds as Possible in 15 Minutes of -
21 x Push Press 40/30kg
15 x Back Squat 40/30kg
Run 200m
WOD - Saturday, 18th May, 2013
1. "Bench Press"
10 - 10 - 10
-----------------------------
2. As Many Rounds as Possible in 12 Minutes of -
10 x Thruster 30/20kg
6 x Burpees (Bar Facing)
10 x Box Jumps 24/20"
WOD - Friday, 17th May, 2013
1. "Chelsea"
Every Minute on the Minute for 30 Minutes perform -
5 x Pull Ups
10 x Push Ups
15 x Squats
If you fall be hind this amount of work for the minute continue to see how many rounds you can complete in 30 Minutes of the above.
WOD - Thursday, 16th May, 2013
1. " Press"
1 - 1 - 1 - 1
"Push Press"
3 - 3 - 3 - 3
"Jerk"
5 - 5 - 5 - 5
WOD - Wednesday, 15th May, 2013
1. 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 - Tuesday, 14th May, 2013
1. "Nancy"
For Time, 5 Rounds of -
Run 400m
15 x Overhead Squat 42/30kg
WOD - Monday, 13th May, 2013
1. "Clean & Jerk"
2 - 2 - 2 - 2 - 2
"Re-set at start position for 2nd rep"
----------------------
2. For Time, 12 - 9 - 6 of
Clean & Jerk 70/45kg
Hang Clean 70/45kg
Burpee (Lateral Jump over Bar)
"Our Great Friend Alain - Always apart of CFH wherever you may go My Friend"
WOD - Saturday, 11th May, 2013
1. "Front Squat"
Take 15 Minutes to find your 10 RM
-------------------------------
2. With a 10 Minute time cap, perform -
100 x Burpees
Max Reps Chest to Overhead 60/40kg
"Stay Mobile"
WOD - Friday, 10th March, 2013
1. "Snatch"
Take 15 Minutes to find your 1 Rep Max
---------------------------
2. As Many Rounds as Possible in 20 Minutes of -
10 x Wall Ball 10/7kg
10 x Squat Snatch 30/20kg (Movement initiates below the knee without returning to the ground)
10 x Toes to Bar
WOD - Thursday, 8th May, 2013
1. "Jerk"
3 - 3 - 3 - 3 - 3
---------------------------
2. For Time -
Run 1KM
30 x Handstand Push Ups
Row/Run 1km
WOD - Wednesday, 8th May, 2013
1. In Teams of 2 complete for time -
2 Rounds of -
50 x Burpee Box Jumps 24/20kg
50 x Kettlebell Swings 32/24kg
75 x Push Ups
75 x Sit Ups
------------------------------
2. For Time -
Row 500m
"Fokesy"
WOD - Tuesday, 7th May, 2013
1. "Hammer"
For Time, 5 Rounds of -
5 x Power Clean 60/40kg
10 x Front Squat 60/40kg
5 x Push Jerk 60/40kg
20 x Pull Ups
Rest 90 Seconds
WOD - Monday, 6th May, 2013
1. "Overhead Squat"
2 - 2 - 2 - 2 - 2
-------------------------------
2. For Time, 3 Rounds of -
50 x Squats
100 x Double Unders
WOD - Saturday, 4th May, 2013
1. "Kalsu"
For Time -
100 x Thrusters 60/40kg
At the Top of Every Minute Perform 5 burpees
"28 Minute Cut Off"
WOD - Friday, 3rd May, 2013
1. As Many Rounds as Possible in 12 Minutes of -
5 x Strict Pull Ups
10 x Push Ups (HOG)
30 seconds at the top of the push up (if you break start again)
-------------------------------
2. "Skill Work"
20 Minutes
WOD - Thursday, 2nd May, 2013
1. "Abbate"
For Time -
Run 1600m
21 x Clean & Jerk70/45kg
Run 800m
21 x Clean & Jerk 70/45kg
Run 1600m
"Look forward to seeing you soon my Friend"
"Look forward to seeing you soon my Friend"
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