"Front Squat"
5 - 5 - 3 - 3 - 3
Rest, then -
As Many Rounds as Possible in 15 minutes of -
4 x Front Squat 80/60kg
6 x Walking Lunge (weight overhead) 25/15kg
12 x Goblet Squat 24/16kg
30 x Double Unders
"Pull Ups"
WOD - Monday, 13th August, 2012
"Nasty Girls"
For Time, 3 Rounds of -
50 x Squats
7 x Muscle Ups
10 x Hang Cleans 60/40kg
"Early Days"
WOD - Saturday 11th August, 2012
"Modified Hansen"
For Time, 5 Rounds of -
30 x Kettlebell Swings 32/24kg
30 x Burpees
30 x Sit Ups (GHD Someone?)
"From little things, big things grow"
WOD - Friday, 10th August, 2012
"Deadlift"
1 - 1 - 1 - 1 - 1
Rest, then -
As Many Rounds as possible in 15 minutes of -
5 x Chest to Bar Pull Ups
10 x Ring Push Ups
15 x Med Ball Cleans
"Med Ball Cleans"
WOD - Thursday, 9th August, 2012
"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"
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