1. "Severin"
For Time -
50 x Strict Pull Ups
100 x Push Ups (Hand off Ground)
Run 5km
WOD - Wednesday, 31st July, 2013
1. "Front Squat"
3 - 3 - 3 - 2 - 2 - 1
--------------------
2. "Rahoi"
As Many Rounds as Possible in 12 Minutes of -
12 x Box Jumps 24/20"
6 x Thrusters 43/30
6 x Burpees (Jump Over Bar)
--------------------
2. "Rahoi"
As Many Rounds as Possible in 12 Minutes of -
12 x Box Jumps 24/20"
6 x Thrusters 43/30
6 x Burpees (Jump Over Bar)
WOD - Tuesday, 30th July, 2013
1. "CrossFit Games Team Chipper 2013"
In Groups of 3, For Time -
50 x Deadlift 120/85kg
60 x Chest to Bar Pull Ups
70 x Cleans 85/62
80 x Pull Ups
90 x Snatch 65/42
100 x Toes to Bar
1 person working at a time while others rest
WOD - Monday, 29th July, 2013
You will have the choice of one of 2 WOD's tomorrow. They are -
1. "CrossFit Total"
You will have three attempts at finding your 1RM of -
Back Squat
Press
Deadlift
OR
As Many Rounds as Possible in 25 Minutes of -
10 x Burpees
20 x Kettlebell Swings 24/16kg
30 x Squats
WOD - Saturday, 27th July, 2013
1."Press"
3 - 3 - 3 - 3 - 3
------------------------
2. "Diane"
For Time, 21 - 15 - 9 of
Deadlift 100/70kg
Handstand Push Up
WOD - Friday, 26th July, 2013
1. For Time, 10, 20, 30, 40, 50 of -
Box Jump 24/20"
Wall Ball 10/7kg
Walk Lunge
WOD - Thursday, 25th July, 2013
1. For Time -
60 x Clean & Jerk 50/35kg
Every Time you Break, you must perform 15 x Push Ups.
15 Minute cut off
-----------------------------
2. With a 10 minute time cap -
80 x Kettlebell Swings 32/24kg
100 x Sit Ups
Max Handstand Push Ups
Go Andrea!
WOD - Wednesday, 24th July, 2013
1. "Hortman"
As Many Rounds as possible in 45 Minutes of-
Run 800m
80 x Squats
8 x Muscle Ups or 16 x Pull Ups
WOD - Tuesday, 23rd July, 2013
1. "Hang Power Snatch/Snatch/Snatch Balance"
1 - 1 - 1 - 1 - 1
---------------------------------
2. As Many Rounds as Possible in 12 Minutes of -
5 x Snatch 60/40kg
5 x Overhead Squat 60/40kg
5 x Snatch Grip Deadlift 60/40kg
WOD - Monday, 22nd July, 2013
1. "Back Squat"
3 - 3 - 3 - 3 - 3
-----------------------------
2. With an 8 Minute time cap -
Run 800m
40 x Wall Ball 10/7kg
Max Chest to Overhead 80/50kg
"Just about Ready"
WOD - Saturday, 20th July, 2013
1. As Many Rounds as Possible in 22 Minutes of -
5 x Wall Climbs
15 x Squats
35 x Double Unders
WOD - Thursday, 18th July, 2013
1. For Time -
125 x Double Unders
100 x Kettlebell Swings 24/16kg
75 x Overhead Squats 42/30kg
50 x Burpee Box Jumps 24/20"
30 x Muscle Ups
WOD - Wednesday, 17th July, 2013
1. "Bench Press"
7 - 7 - 7
-------------------------------
2. In a Team of 2, as many rounds as Possible in 20 Minutes of -
One Team Member must do 5 x 100m Shuttles
While other team Mate performs -
5 x Push Ups
10 x Hang Power Cleans 60/40kg
12 x Ball Slams 9kg
When Team Mate #1 finishes shuttles, he/she will swap roles.
Score will be total metres run divided by 10 + Rounds of amrap scored.
"Where is that Hammer"?
WOD - Tuesday, 16th July, 2013
1. "Push Press"
2 - 2 - 2 - 2 - 2
--------------------------
2. As Many Rounds as Possible in 10 Minutes of -
5 x Chest to Overhead 60/40kg
6 x Lunge 60/40kg (Front Rack)
7 x Chest to Bar Pull Ups
"Last ever Session at Wallsend"
WOD - Monday, 15th July, 2013
1. "Hansen"
For Time, 5 Rounds of -
30 x Kettlebell Swings 32/24kg
30 x Burpees
30 x Sit ups
The Beginning
WOD - Friday, 12th July, 2013
1. For Time, 3 Rounds of -
30 x Kettlebell Clean & Jerks 32/24kg (Alternating Arms)
Run 800m
23 minute cut off
23 minute cut off
WOD - Thursday, 11th July, 2013
1. Every Minute on the Minute for 15 Minutes, for Total Load -
1 x Snatch
-----------------------
2. As Many Rounds as Possible in 12 Minutes of -
12 x Box Jumps 24/20"
8 x Snatch 40/30kg
6 x Snatch Balance 40/30kg
WOD - Wednesday, 10th July, 2013
1. "Press"
3 - 3 - 3 - 3 - 3
------------------------
2. For Time, 3 Rounds of -
30 x Wall Ball 10/7kg
100 x Double Unders
WOD - Tuesday, 9th July, 2013
1. For Time, 21 - 15 - 12 - 9 - 6 - 3 of -
Deadlift 120/75kg
Lateral Facing Burpees
Taters 24/16kg
Pull Ups
WOD - Monday, 8th July, 2013
1. "Front Squat"
3 - 3 - 3 - 3 - 3
-------------------------
2. Tabata
Kettlebell Swings
Push Ups
Push Press 40/30kg
WOD - Saturday, 6th July, 2013
1. "Overhead Squat"
3 - 3 - 3 - 3 - 3
-------------------------
2. "Karen"
For Time -
150 x Wall ball 10/7kg
12 Minute cut off
"What is CrossFit"?
"What is CrossFit"?
WOD - Friday, 5th July, 2013
1. "Weighted Push Up"
5 - 5 - 5 - 5 - 5 - 5 - 5
--------------------------
2. Choose one of the following -
A) As Many Rounds as Possibly in 13 minutes -
3 x Muscle Ups
Run 100m
--------
B) As Many Rounds as Possible in 13 Minutes of -
12 x Hang Clean 40/30kg
12 x Back Squat 40/30kg
12 x Deadlift 40/30kg
#Proven
WOD - Thursday, 4th July, 2013
1. "Behind the Neck Jerk"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
--------------------------
2. As Many Rounds as Possible in 11 Minutes of -
5 x Box Jump 24/20"
5 x Plate Sit Ups 20/10kg
5 x Toes To Bar
WOD - Wednesday, 3rd July, 2013
1. For Time -
Run 800m
3 Rounds of -
25 x Thrusters 30/20kg
30 x Head Touch Burpees
35 x Kettlebell Swings
Then -
Run 800m
WOD - Tuesday, 2nd July, 2013
1. For 15 Minutes, practice -
Handstands/Handstand Walk
-------------------------
2. As Many Rounds as Possible in 15 Minutes of -
10 x Handstand Push Ups
30 x Squats
50 x Double Unders
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