WOD - Tuesday, 12th June, 2012

"Front Squat - Split Jerk Complex"

3/1 - 3/1 - 3/1 - 3/1 - 3/1 

Rest, then -

As many rounds as possible in 7 minutes of -

5 x Front Squat 60/40kg

5 x Burpees

"Don't let go"!

WOD - Monday, 11th June 2012

"MURPH"

For time -

Run 1600m

100 x Pull Ups

200 x Push Ups

300 x Squats

Run 1600m

Partition the Pull ups, push ups and squats as you wish. Wear a 10kg vest if you're able to.


"Murph"

WOD - Saturday, 9th June, 2012

"Lynne"

For reps, 5 Rounds of -

Max Body Weight Bench Press

Max Pull Ups

"Lynne"

WOD - Friday, 8th June, 2012

"CrossFit Total"

In one hour find your 1 rep max for -

Back Squat

Press

Deadlift

"TOTAL"

WOD - Thursday, 7th June, 2012

For time, 3 Rounds of -


"Swingin Michael"

800m run
50 x Kettlebell Swings 32/24kg

50 x Sit Ups

"Michael"

WOD - Wednesday, 6th June, 2012

"Overhead Squat"

3 - 3 - 3 - 3 - 3 

Rest, then -

For time, 21 - 15 - 9 of -

Snatch 40/30kg

Box Jump

Ring Push Up

"Snatch"

WOD - Tuesday, 5th June, 2012

"Push Press"

2 - 2 - 2 - 2 - 2

Rest, then -

As Many Rounds as possible in 20 minutes of -

4 x Power Cleans 70/40kg

8 x Wall Ball 10/7kg

12 x Toes to Bar

24 x Double Unders

"Press Series"