For Time -
Run 2km
50 x Weighted Walking Lunge Steps 20/10kg
40 x Burpees
30 x Push Press 20kg
20 x Front Squat 20kg
10 x Thrusters 20kg
WOD - Wednesday, 22nd February, 2012
You have one hour to perform one of the following tasks-
1. Perform a CrossFit workout (Strength or Metabolic) you have always wanted to do or catch up on
2. Work on a skill you would like to learn or perform with the coach/trainers help
3. Work on a skill you need help with.
4. Improve your body position with fundamental mobility work.
5. Meditate and pray!!
"Grace"
WOD - Tuesday, 21st February, 2012
"Deadlift"
3 - 3 - 3 - 3 - 3
Rest, then -
In 10 minutes complete -
250 x Double Unders
In time remaining complete as many rounds of "Cindy" as Possible -
5 x Pull Ups
10 x Push Ups
15 x Squats
Your score is your score of Rounds for "Cindy"
"Ellie"
WOD - Monday, 20th February, 2012
"Back Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
As many rounds possible in 7 minutes of -
10 x Good Mornings 20kg
15 x Toes to Bar
20 x Bar touch jump (height to be at least an 6 inches above reach)
"Toes to bar"
WOD - Saturday, 18th February, 2012
"Helleen"
For time -
Run 1600m
63 x Kettlebell Swings
36 x Pull Ups
Run 800m
42 x Kettlebell Swings
24 x Pull Ups
Run 400m
21 x Kettlebell Swings
12 x Pull Ups
When Completed you have 3 minutes to put your max weight overhead!
WOD - Friday, 17th February, 2012
"Push Press"
2 - 2 - 2 - 2 - 2
Rest, then -
"Annie"
For time -
50 - 40 - 30 - 20 - 10
Double Unders
"Spealler"
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