WOD - Tuesday, 11th, September, 2012

For Time, 21 - 15 - 9 of -

Kettlebell Snatch Left Arm 24/16kg

Kettlebell Snatch Right Arm 24/16kg

Pull Ups

Rest, then -

For Time -

Run 2KM


"Greg A"

WOD - Monday, 10th September, 2012

"Front Squat"

5 - 5 - 5 - 5 - 5

Rest, then -

For Time, 5 Rounds of -

5 x Cleans 65/40kg

5 x Burpees (Lateral Jump Over Bar)

5 x Thrusters 65/40kg

5 x Burpee (Lateral Jump Over Bar)

-6 Minute Cut off-

Workout courtesy of CrossFit Plus Berkeley Vale

"The Truth"

WOD - Saturday, 8th September, 2012

"Elizabeth"

For Time, 21 - 15 - 9 of -

Clean 60/40kg

Ring Dips

Rest, then -

"Annie"

For Time, 50 - 40 - 30 - 20 - 10 of -

Double Unders

Sit Ups

"Elizabeth"

WOD - Friday, 7th September, 2012

 "Rankel"

As Many Rounds as Possible in 20 Minutes of -

6 x Deadlift 105/70kg

7 x Burpee Pull Ups

10 x Kettlebell Swings 32/20kg

Run 200m

"What'd ya say"?

WOD - Thursday, 6th September, 2012

"Snatch"

3 - 3 - 3 - 3 - 3

Rest, then -

For Time, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of -

Push Ups

Squats

Sit Ups

"Determination"

WOD - Wednesday, 5th September, 2012

"Wood"

For Time, 5 Rounds of -

400 metre Run

10 x Burpee Box Jumps 24/20"

10 x Sumo Deadlift High Pull 45/30kg

10 x Thrusters 45/30kg

1 Minute Rest

"Lest We Forget"

WOD - Tuesday, 4th September, 2012

"Incredible Hulk"

As many Rounds as Possible in 20 minutes of -

5 x Deadlift 50/35kg

5 x Hang Clean 50/35kg

5 x Front Squat 50/35kg

5 x Push Press 50/35kg

5 x Back Squat 50/35kg