WOD - Monday, 31st October, 2011

For Time - 5 Rounds of -

7 x Squat Cleans 70/50kg

14 x Kettlebell Swings 24/16kg

WOD DEMO

Sunday, 29th October, 2011 - REST

"Congratulations on a great effort Pedro"!

Josh "Bulk Tins" Barton. "Great effort Mate"!

WOD - Saturday, 28th October, 2011

For Time - 21 - 15 - 9 of -

Sumo Deadlift High Pull 42/30kg

Overhead Squat 42/30kg

Rest, then -

For time - 21 - 15 - 9 of -

Deadlift 70/50kg

Sit ups

Run 200m (one per round, don't panic)

Workout 1

WOD - Friday, 28th October 2011.

For time -

Run 400m

3 rounds of "Cindy" (5 x Pullups, 10 x Push Ups, 15 Squats)

Run 400m

2 rounds of "Cindy"

Run 400m

1 round of "Cindy"

Run 400m

3 rounds of "Cindy"

A common thing I am told is "I need to get fit before I can come and do CrossFit"? Watch the below and ask if you are fit enough?

WOD - Thursday, 27th October, 2011

For Time - 3rounds of -

12 x Power Cleans 40/30kg

9 x Hang Power Snatch 40/30kg

6 x Push Press 40/30kg

Run 400m

WOD - Wednesday, 26th October, 2011

"Overhead Squat"

5 - 10 - 15 - 20 - 25 - 30

Perform each set unbroken at the max weight you believe you can lift for the specified amount of reps, if you fail a set you can re-attempt with a different weight once.

Overhead Squat

WOD - Tuesday, 25th October, 2011.

"Annie + Push Ups"

50-40-30-20-10

Double Unders
Sit Ups

Every minute on the minute perform 8 Push Ups.

"Substitute 3 single skips for every double under if needed"

Just "Annie"

Rest, then -

100 push ups for time.

Every time you fail run 200m.