WOD - Monday, 27th October, 2011

For time - 10 rounds of -

10 x Burpees

10 x Push Ups

10 x Squats

Sunday, 26th December, 2011 - Rest

WOD - Sunday, 25th December, 2011

Merry Christmas

WOD - Saturday, 24th December, 2011

For Time, complete -

“On the first day of CrossFit my trainer gave to meeeeeee….”

                                                   1: Clean ‘n’ Jerk

                                       2: Med Ball Slams

                                       3: Push Ups

                                       4: Deadlifts

                                       5: Sit Ups (Ab Mat)

                                       6: Burpees

                                       7: Push Press

                                       8: Walking Lunges

                                       9: Sumo Deadlift High Pull

                                      10: KB Swings 

                                      11: Wall Balls

                                      12: 1K Run

                    You have to sing the sing the song as well......

WOD - Friday, 23rd December, 2011

Push Press

3 - 3 - 3 - 3 - 3

Rest, then -

For Time - 15 - 12 - 9

Clean and Jerk 60/40kg

Med Ball Cleans 10/7kg

Run 200m

WOD - Thursday, 22nd December, 2011

For Time -

Burpee Pull Ups/Squats

10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10

WOD - Wednesday, 21st December, 2011

"Power Clean"

3 - 3 - 3 - 3 - 3 - 3 - 3

Reps must be bump and go with no rest at the bottom other than a re-set.

No dropping of the bar between reps.

Rest, then -

Accumulate 3 minutes in a L-Sit