WOD - Saturday, 1st June, 2013

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"




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"