"Chest to Overhead"
1 - 1 - 1 - 1 - 1
Rest, then -
"Beep Test"
":-)"
WOD - Wednesday, 8th August, 2012
"CrossFit Total II"
Take 1 hour to find your 1RM of -
Clean
Overhead Squat
Bench Press
"Total II - Great Music"
WOD - Tuesday, 7th August, 2012
1. Warm Up - 10 minutes
2. Pick one skill or lift to work - 15 minutes
3. Pick another skill/lift to work on - 15 minutes
4. For Time -
50 x Burpees
5. Mobility
"Legend"
WOD - Monday, 6th August, 2012
"Fran"
For Time, 21 -15 - 9 of -
Thruster 42/30kg
PullUps
9 Minute cut off
Rest, then -
"Isabel"
For time -
30 x Snatch 60/40kg
7 minute cut off
Rest, then -
"Karen"
For time -
150 x Wall Ball 10/7kg
10 minute cut off
"Go"
WOD - Saturday, 4th August, 2012
"Ship"
For Time, 9 Rounds of -
7 x Squat Clean 85/50kg
8 Burpee Box Jump 36/30"
"Ship"
WOD - Friday, 3rd August, 2012
For time -
Run 1km
150 x Double Unders
Run 500m
150 x Double Unders
Run 1km
Mark time, then, Immediately on return max kettlebell swings @ 24/16kg and Max Pull ups (immediately after swings) - No Rest between each movement.
1 kettlebell swing = 15 seconds off total time.
1 x Pull Up = 15 seconds off total time.
Optional -
For time -
500m Row
"Attitude determines what you achieve. Remember to keep checking it"
WOD - Thursday, 2nd August, 2012
"Back Squat"
Take 10 minutes to find your 20 Rep Max
Rest,
As Many rounds as Possible in 15 minutes of -
5 x Handstand Push Up
7 x Squat
9 x Toes to Bar
12 x Wall Ball
"Lift"
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