WOD - Monday, 2nd September, 2013

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

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"