1. As Many Reps a Possible in 4 Minutes of -
Hang Squat Snatch 50/35kg
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2. As Many Rounds as Possible in 15 Minutes of -
3 x Overhead Squat 70/45kg
12 x Wall Ball 10/7kg
15 x Pull Ups (No Butterfly)
WOD - Wednesday, 27th February, 2013
1. Every Minute on the minute for 8 Minutes -
2 x Press @ 85% of your 1RM
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2. For Time, 3 Rounds of -
25 x Burpees (Lateral Jump over Bar)
30 x Kettlebell Swings 24/16kg
35 x Chest to Overhead 40/30kg
WOD - Tuesday, 26th February, 2013
1."Front Squat"
9 - 9 - 9 - 9
Stay @ 70% of your 1 Rep Max for each set.
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2. Each for Time -
3 x 800m Run
Rest 3 minutes between each effort.
Rest 3 minutes between each effort.
WOD - Monday, 25th February, 2013
1. CrossFit World Open WOD 11.2
As Many Rounds as Possible in 15 Minutes of -
9 x Deadlift 70/45kg
12 x Push Ups (hands off ground)
15 x Box Jumps 24/20"
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2. Tabata for Total Reps
Double Unders
Thruster 20kg
Double Unders
WOD - Saturday, 23rd February, 2013
1. Back Squat
5 - 5 - 5 - 3 - 3
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2. "Grace"
For Time -
30 x Clean and Jerk 60/40kg
Rest Precisely 3 Minutes, then -
"Isabel"
For Time -
30 x Snatch 60/40kg
WOD - Friday, 22nd February, 2013
1. Every Minute on the Minute for 15 Minutes for Load -
Squat Clean
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2. As Many Rounds as Possible in 8 Minutes of -
7 x Kettlebell Snatch 24/16kg (Right Hand)
7 x Front Squat 24/16kg (Kettlebell Racked in Right Hand)
7 x Kettlebell Snatch (Left Hand)
7 x Front Squat 24/16kg (Kettlebell Racked in Left Hand)
"Horizons from Orbit"
WOD - Thursday, 21st February, 2013
1. "Jack"
As Many Rounds as Possible In 20 Minutes of -
10 x Push Press 50/35kg
10 x Kettlebell Swings 24/16
10 x Box Jumps 24/20
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