Team WOD
WOD - Wednesday, 16th November, 2011
For Time - 3 rounds of
Run 400m
30 x Push Ups (hands on head)
50 x Squats
Rest, then -
Max Handstand Hold
Rest, then -
Max Hover
Squat Therapy
30 x Push Ups (hands on head)
50 x Squats
Rest, then -
Max Handstand Hold
Rest, then -
Max Hover
Squat Therapy
WOD - Tuesday, 15th November, 2011
For Time - 3 rounds of -
Run 800m
30 x Kettlebell Swings 32/20kg
30 x Burpees
Jeff Martone - Kettlebell Guru
WOD - Monday, 14th November, 2011
Total reps for each exercise will count as your score - Spend 3 minutes on each movement station -
Double unders
Box Jumps 30/24"
Clean & Jerk 40/30kg
Pull Ups
Sit Ups
Kettlebell Swings 24/16kg
Squats
Ring Dips
Walking Lunge Steps
Double Unders
No rest between transitions.
Training Day
WOD - Saturday, 12th November, 2011
"2011 CrossFit Open Workout 3"
As many rounds possible in 5 min of -
1 x Squat Clean 75/50kg
1 x Push/split Jerk 75/50kg
Rest, then -
Max Double unders/single skips in 5 min -
Rest, then -
Max Burpees in 5 minutes
"Workout 11.3"
WOD - Friday,11th November, 2011
For Time - 5 rounds of -
5 x Deadlift 140/90kg
10 x Med Ball Cleans 10/7kg
Run 200m
Med Ball Cleans
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