WOD - Monday, 14th May, 2012

"Back Squat"

7 - 7 - 4 - 4 - 2 - 1

Rest, then -

For time, 10 Rounds of -

5 x Burpees

30 x Double Unders

"CrossFit Outlaw"

WOD - Saturday, 12th May, 2012

"Hang Squat Clean"

2 - 2 - 2 - 2 - 2

Rest, then -

For Time and load, 3 Rounds of -

15 x Hang Cleans 60/40kg

15 x Burpees

"Froning"

WOD - Friday, 11th May, 2012

For Time -


Run/Row 5KM

"Pose"

WOD - Thursday, 10th May, 2012

As Many Rounds as Possible in 15 Minutes of -

5 x Burpees

10 x Thruster 30/20kg

20 x Walking Lunge

30 x Sit Ups

"Deleted Scenes"

WOD - Wednesday, 9th May, 2012

"Push Press"

3 - 3 - 3 

"Push Jerk"

3 - 3 - 3

Rest, then -

For reps, 5 Rounds of - 

Pull Ups

Rest as needed between sets. Coming off the bar will terminate the set being performed. Total reps for all 5 rounds will be your score.

"The Goal, The Goal"

WOD - Tuesday, 8th May, 2012.

"The Chief"

Max Rounds in 3 Minutes of -

3 x Power Clean 60/40kg

6 x Push Ups

9 x squats

Repeat 5 times, recording your round scores for each interval.

"Spealler"

WOD - Monday, 7th May, 2012

"Front Squat"

5 - 5 - 5 - 5 - 5

Rest, then -

For Time, 21 - 15 - 9 - 6 - 3 of -

Kettlebell Swings

Toes to Bar  

"Nice One Captain"