WOD - Thursday, 18th October, 2012

For Time, 3 Rounds of -

Run 100m

50 x Sit Ups

Run 100m

50 x Squats

Run 100m

50 x Push Ups (HOG)

Have you ever worked so hard you've come out of your shoes?

WOD - Wednesday, 16th October, 2012

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Jerk  100/65kg

To complete this workout as Rx, you must complete all 20 reps at 100/65kg.

 If you cannot do 100/65kg for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Rest, then -

Each for time -

3 x 800m Run 

Rest 3 minutes between each effort.

"Who's coming with us?"

WOD - Tuesday, 16th October, 2012

"Nate"

As Many Rounds as Possible in 20 minutes of -

2 x Muscle Ups

4 x Handstand Push Ups

8 x Kettlebell Swings 32/24kg

WOD - Monday, 15th October, 2012

"CrossFit Total"

You have attempts to achieve your max -

Back Squat

Press

Deadlift

"PB time"

WOD - Saturday, 13th October, 2012

"Gymnastics Workshop"

9am - 11am

Cost $10 - BBQ and Beer provided afterwards

"Learn from the best"

WOD - Friday, 12th October, 2012

As Many Rounds as Possible in 23 Minutes of -

30 x Burpees (Head Touch)

30 x Med Ball Cleans 10/7kg

30 x Kettlebell Swings 32/24kg

WOD - Thursday, 11th October, 2012

Take 12 minutes to find your -

Snatch 1 Rep max

Rest, then -

For Time, 6 Rds of -

Run 200m

12 x Pull Ups

"It's not always fun, but enjoy it anyway"