WOD - Friday, 18th May, 2012

"Tempo Deadlift"

5 - 5 - 5 - 5 - 5

Rest, then -

"Helen"

For Time, 3 Rounds of -

Run 400m

21 x Kettlebell Swings

12 x PullUps

WOD - Thursday,17th May, 2012

For Time -

100 x Squats

Then,

6 Rounds of -

10 x Wall Ball 10/7kg

10 x Toes to Bar

Then,

50 x Sit Ups

50 x Push Ups (Hand off ground)

"25 Minute Cut off"

Rest, then -

For Time -

250m Row

"Row"

WOD - Wednesday, 16th May, 2012

"Clean & Jerk"

2 - 2 - 2 - 1 - 1 - 1

Rest, then -

"Grace"

For Time -

30 x Clean & Jerk 60/43kg

Legends

WOD - Tuesday, 15th May, 2012

"Lumberjack 20"

For Time -

20 x Deadlifts 125/80kg

Run 400m

20 x Kettlebell Swings 32/24kg

Run 400m

20 x Overhead Squats 50/35kg

Run 400m

20 x Burpees

Run 400m

20 x Pull Ups

Run 400m

20 x Box Jumps 24/20"

Run 400m

20 x Squat Cleans 50/35kg

Run 400m

DEMO

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"