WOD - Wednesday, 26th September, 2012

"Press"

3 - 3 - 3 - 3 - 3

Rest, then -

For Time, 21 - 15 - 9 of -

Clean 80/50kg

Ring Push Up

+

100 x Squats

"Attack"

WOD - Tuesday, 25th September, 2012

As Many Rounds as Possible in 20 Minutes of -

40 x Double Unders

30 x Box Jumps 24/20"

20 x Kettlebell Swings 24/16kg

"Rythym"

WOD - Monday, 24th September, 2012

"Open Gym"

Between 4.30pm and 7.30pm the gym will be open to let you perform any workout or skill you may want to work on. CFH staff will be there on hand to help you with anything you may need.

"Again, why do we do what we do"??

WOD - 22nd September, 2012

"Snatch"

1 - 1 - 1 - 1 - 1

Then -

"Clean and Jerk"

1 - 1 - 1 - 1 - 1

WOD - Friday, 21st September, 2012

"World Games Chipper"

For Time -

10 x Overhead Squats 70/45kg

10 x Box Jump Overs 24/20"

10 x Thrusters 60/40kg

10 x Cleans 100/55kg
10 x Toes to Bar

10 x Burpee Muscle Up
10 x Toes to Bar

10 x Cleans 100/55kg

10 x Thrusters 60/40kg

10 x Box Jump Overs 24/20"

10 x Overhead Squats 70/45kg

"Go Rich"

WOD - Thursday, 20th September, 2012

"Back Squat"

5 - 4 - 3 - 2 - 2

Rest,  then -

For Time - 3 Rounds of -

50 x Double Unders

25 x Kettlebell Swings 32/20kg

20 x Sit Ups (GHD?)

"Friends"

WOD - Wednesday, 19th September, 2012

For Time, 5 Rounds of -

Run 400m

25 x Burpees

"Speed"