1. "Back Squat"
3 - 3 - 3 - 3 - 3
all @ 85% of your 1RM
------------------------
2. As Many Reps as possible in 10 Minutes of -
Handstand Push Ups
Every time you break = 8 x Kettlebell Swing 32/24kg
"Home"
WOD - Saturday, 31st August, 2013
1. "Partner WOD"
In 25 Minutes -
Partner 1 -
Run 400m with a Medicine Ball (10/7kg),
Partner 2 - AMRAP of -
8 x Box Jump 30/24"
5 x Thrusters 60/40kg
Team members will swap at the completion of each run.
Score will be -
Total Rounds of BoxJumps/Thrusters x Number of runs completed.
WOD - Friday, 30th August, 2013
1. "Weighted Push Up"
2 - 2 - 2 - 2 - 2
-------------------------
2. As Many Reps as Possible in 4 Minutes of -
Taters 24/16kg
-----------------------
3. As Many Reps as Possible in 5 Minutes of -
Push Ups
---------------------
4. As Many Rounds as Possible in 6 Minutes of -
6 x Press 30/20kg
6 x Front Squat 30/20kg
WOD - Thursday, 29th August, 2013
1. "Overhead Squat"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
----------------------
2. As Many Rounds as Possible in 8 Minutes of -
10m Bear Crawl
10m Burpee Broad Jump
Available Now
WOD - Wednesday, 28th August, 2013
1. As Many Rounds as Possible in 20 Minutes of -
70 x Burpees
60 x Sit Ups
50 x Kettlebell Swings
40 x Pull Ups
30 x Handstand Push Ups
WOD - Tuesday 27th August, 2013
1. "Power Clean"
3 - 3 - 3 - 3 - 3
---------------------------
2. For Time,
Run 1600m
40 x Wall Ball 10/7kg
Run 800m
30 x Wall Ball 10/7kg
Run 400m
20 x Wall Ball 10/7kg
Run 200m
10 x Wall Ball 10/7kg
25 Minute Cut Off
WOD - Monday, 26th August, 2013
1. "Front Squat with Pause at the Bottom"
3 - 3 - 3 - 3 - 3
---------------------
2. As Many Rounds as Possible in 11 Minutes of -
6 x Pistol Squats (Alternating Leg)
8 x Kettlebell Swing 32/24kg
12 x Push Up
WOD - Saturday, 24th August, 2013
1. "Bench Press"
5 - 5 - 5 - 5 - 5
---------------------
2. With a 10 Minute time cap, perform -
80 X Burpees (Head Touch)
Max Chest to Overhead 60/40kg
Then, as soon as time stops you have 5 minutes to find a 1RM -
"Front Squat"
Games Athlete - Captain Australia
WOD - Friday, 23rd August, 2013
1. As Many Rounds as Possible in 23 Minutes of -
30 x Handstand Push Ups
Run 800m
30 x Deadlift 150/90kg
Run 800m
WOD - Thursday, 22nd August, 2013
1. For Time, 5 Rounds of -
8 x Clean & Jerk 80/45kg
12 x Chest To Bar Pull Ups
18 x Box Jumps 24/20"
25 x Push Ups
WOD - Wednesday, 21st August, 2013
1. "Three Point Snatch"
1 - 1 - 1 - 1 - 1
----------------------------
2. Tabata x 2
With a clock running continuously. Proceed to do as many reps in 40 sec and rest time remaining in the minute (20 secs). 4 Intervals for each movement for total reps.
Wall Ball 10/7kg
Kettlebell Swing 24/16kg
Weighted overhead walking Lunge 20/10kg
WOD - Tuesday, 20th August, 2013
1."Front Squat/Jerk"
3/1 - 3/1 - 3/1 - 3/1 - 3/1
------------------------
2. "OPT Flight Simulator"
Perform 5 x Double Unders and move up in 5's until you get to 50.
Then proceed to move down back to 5.
Trip up = same set number repeated.
WOD - Monday, 19th August, 2013
1. "Josh Caruso"
For Time -
43 x Squat Clean Thrusters 40/30kg
Run 2000m
138 Burpees
13 x 50m Shuttle Sprints
WOD - Saturday, 17th August, 2013
1. "Press"
3 - 3 - 3 - 3 - 3
--------------------
2. "The Chief"
As Many Rounds as Possible in 3 Minutes of -
3 x Cleans
6 x Push Up
9 x Squats
WOD - Friday, 16th August, 2013
1. For Time, 10 Rounds of -
7 x Toes to Bar
7 x Front Squats 60/40kg
----------------------------
2. For Time, 10 Rounds of -
5 x Push Ups
5 x Burpee Pull Ups
5 x Burpee Box Jumps 24/20"
"Havin Fun with Friends"
WOD - Thursday, 15th August, 2013
1. "Snatch"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
-----------------------------
2. Proceed through the sequence completing as many reps as possible in 10 minutes of -
20 x Squat Snatch 35/20kg
20 x Squat Snatch 60/35kg
20 x Squat Snatch 75/45kg
AMRAP of Squat Snatch 90/55kg
WOD - Wednesday, 14th August, 2013
1. "Jerk"
3 - 3 - 3 - 3 - 3
-------------------------
2. As Many Rounds as Possible in 12 Minutes of -
BUY IN - 40 x Pull Ups
6 x Deadlift 110/75kg
8 x Push Ups
12 x Squats
WOD - Tuesday, 13th August, 2013
1. "Modified Michael"
For Time, 3 Rounds of -
Run 800m
50 x Kettlebell Swings
50 x Sit Ups
WOD - Monday, 12th August, 2013
1. "Back Squat"
5 - 5 - 5 - 5 - 5
-------------------------
2. As Many Rounds as Possible in 10 Minutes of -
5 x Burpees (Head Touch)
10 x Thrusters 20kg
30 x Double Unders
WOD - Saturday, 10th August, 2013
1. As Many Rounds As Possible in 18 Minutes of -
15 x Box Jumps 24/20"
12 x Chest to Overhead 50/35kg
9 x Toes To Bar
--------------------------
2. As Many Rounds As possible in 5 Minutes of -
1 x Wall Climbs
WOD - Friday, 9th August, 2013
1. "Josh"
For Time -
21 x Overhead Squats 42/30kg
42 x Pull Ups
15 x Overhead squats 42/30kg
30 x Pull Ups
9 x Overhead Squats 42/30kg
18 x Overhead Squats
18 x Overhead Squats
10 Minute Cut Off
-------------------
2. For Timed Efforts -
4 x 400m Run
Precisely 2 Minutes Rest Between Efforts.
For all those that think CrossFit weight training will make you "Bulky".
WOD - Thursday, 8th August, 2013
1. "Power Clean"
3 - 3 - 3 - 3 - 3
---------------------------
2. As Many Rounds as Possible in 12 Minutes of -
9 x Push Press 65/32
2 x Clean & Jerk 65/32
12 x Kettlebell Swings 32/24kg
WOD - Wednesday, 7th August, 2013
1.With a 5 Minute Time Cap, Perform -
Run 800m
In time remaining as many reps as possible of -
Burpees
-------------------------
2. With a 6 Minute Time Cap, Perform -
200 x Double Unders
In time remaining as many reps as possible of -
Deadlift (BW)
----------------------------
3. As Many Rounds as Possible in 10 Minutes of -
8 x Chest to Bar Pull Ups
15 x Push Ups
Run 100m
"Leave a Legacy"
WOD - Tuesday, 6th August, 2013
1. "Snatch High Pull/Snatch"
1/1 - 1/1 - 1/1 - 1/1 - 1/1
----------------------------
2. "Karabel"
For Time, 10 Rounds of -
3 x Snatch 60/40kg
15 x Wall Ball 10/7kg
#legendofcfh
WOD - Monday, 5th August, 2013
1. "Thruster"
3 - 3 - 3 - 3 - 3
---------------------------
2. For Time, 21 - 15 - 9 of -
Hang Clean 70/50kg
Back Squat 70/50kg
Toes to Bar
"History"
WOD - Saturday, 3rd August, 2013
1. "Hang Snatch"
3 - 3 - 3 - 3 - 3
----------------------
2. For Time, 4 Rounds of -
25 x Wall Ball 10/7kg
5 x Squat Cleans 85/50kg
12 x Handstand Push Ups
WOD - Friday, 2nd August, 2013
1. For Time -
90 x Split Jerk 30/20kg (Alternating Leg)
80 x Sit Ups
70 x Back Squat 30/20kg
120 x Double Unders
50 x Knees To Elbow
40 x Deadlift 30/20kg
30 x Front Squat 30/20kg
20 x Wall Climbs
10 x Muscle Ups
"Remember to keep having Fun"
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