WOD - Thursday, 1st August, 2013

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)


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


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"?


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