"Power Clean"
3 - 3 - 3 - 3 - 3
Rest, then -
"Nancy"
For Time, 5 Rounds of -
Run 400m
15 x Overhead Squats 40/30kg
"Stay the course"
WOD - Monday, 8th October, 2012
"Thruster"
3 - 3 - 3 - 3 - 3
Find your 3 rep max
Rest, then -
For time -
100 x Push Ups
Every time you break your push ups = 8 Burpees
12 minute cut off
"Don't let go"
WOD - Saturday, 6th October, 2012
For reps, 5 Rounds of -
1 Minute of Wall Ball 10/7kg
1 minute of Snatch 40/30kg
Run 400m
Each round will have a 6 minute time cap, if you complete that round within the 6 minutes, that time will be used for rest.
"Never forget where you came from - Sep 11"
WOD - Friday, 5th October, 2012
As Many Rounds as Possible in 22 minutes of -
6 x Toes to Bar
7 x Burpee Box Jump 24/20"
8 x Kettlebell Swings 24/16kg
9 x Deadlift 100/70kg
36 x Double Unders
"Hang In"
WOD - Thursday, 4th October, 2012
"The Chief"
As Many Rounds as Possible in 3 Minutes of -
3 x Power Clean 60/40kg
6 x Push Up
9 x Squat
Rest 1 Minute
Repeat Cycle 5 times
"The Chief"
Great News......
It is with great pleasure that Kristy and I announce -
2. All experienced CrossFitters who plan to join on a casual basis are still very welcome. We look forward to your enquiries.
Why?
Our Gym has reached its membership capacity. This is because of the great friends/athletes (all members) that have stayed loyal to Kristy and I throughout our Journey over the last 12 months.
The culture you have all created within our walls is uniquely magic to be apart of. We are suspending membership so you all can keep enjoying the great resources our gym has to offer comfortably.
We look forward to reaching even greater heights with you all.
Have a great day.
Jamie.
WOD - Wednesday, 3rd October, 2012
"Split/Push Jerk"
3 - 3 - 3 - 3 - 3
Rest, then -
"Betty"
For Time, 5 Rounds of -
12 x Push Press 60/40kg
20 x Box Jump 24/20"
"The Future"
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