WOD - Friday, 16th November, 2012

"Hang Snatch"

2 - 2 - 2 - 2 - 2

Work to a 2 rep max

Rest, then -

"Karen"

For Time 

150 x Wall Ball 

"Karen"

WOD - 15th November, 2012

"Press"

3 - 3 - 3 - 3 - 3

Rest, then -

For Time -

50 x Burpees

50 x Pull Ups

150 x Squats

50 x Push Ups

150 x Double Unders

20 Minute Cut off

WOD - Wednesday, 14th November, 2012

As Many Rounds as Possible in 20 minutes of -

20 x Walk Lunge 20/15kg (overhead)

10 x Knees to Elbow

6 x Overhead Squats 60/40kg

"Boofs been taking selfies again"

WOD - Tuesday, 13th November, 2012

Morning Sessions will perform before the inter Affiliate WOD -

"Tempo Deadlift"

3 - 3 - 3 - 3 - 3

Rest, then -

With a 10 minute time cap -

Run 800m

30 x Clean & Jerk 75/50kg

As Many Rounds as Possible in time remaining of -

Rounds of "Cindy"

5 x Pull Ups

10 x Push Ups

15 x Squats

WOD - Monday, 12th November, 2012

"Clean and Jerk"

1 - 1 - 1 - 1 - 1

Rest, then -

As many rounds as Possible in 12 minutes of -

20 x Box Jump 24/20"

20 x Wall Ball 10/7kg

WOD - Saturday, 10th November, 2012

Take 20 minute to find your 2 Rep Max for -

 Overhead Squat

Rest, then -

"Tabata Mix Up"

Med Ball Cleans
Push Ups
Kettlebell Swings 24/16kg

WOD - Friday, 9th November, 2012

"Thruster"

1 - 1 - 1 - 1 - 1

Rest, then - Pair up and do -

"FRAN"

For time, 21 -15 - 9 of -

Thruster 42/30kg

Pull Ups

"Hang tough boys, you'll be home soon"