WOD - Monday, 9th January, 2012

Introduction to the Muscle Up

15 minutes Practice and progressions

Rest, then -

As many rounds as possible in 20 minutes of -

2 x Muscle Ups

7 x Wall Ball 10/7kg

Champion

Sunday, 8th January, 2012 - Rest

"Travelling CrossFittters"

WOD - Saturday, 7th January, 2012

For Time - 8 Rounds of -

9 x Toes to Bar

15 x Thrusters 40/30kg

21 x Double Unders

Legendary

WOD - Friday, 6th January, 2012

"Back Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

As many rounds as possible in 10 minutes of -

Run 100m

10 x Box Jumps

15 x Push Ups

Back Squat with K-Starr

WOD - Thursday, 5th January, 2012

"Push Jerk"

3 - 3 - 3 - 3 - 3

Rest, then -

As Many Rounds as Possible in 15 minutes of -

16 x Deadlift 60/40kg

8 x Squat Cleans 60/40kg

30 second Hover

CFH Girls

WOD - Wednesday, 4th January, 2012

"Modified Hansen"

5 Rounds for time of -

30 x Kettlebell Swings 32/24kg

30 x Burpees

30 x Sit Ups

"Nutrition"

WOD - Tuesday, 3rd January, 2012

"Snatch Practice"

15 minutes

Rest, then -

"Nicole"

As many rounds as possible in 20 minutes of -

400m Run

Max Reps Pull Ups

"Nicole"