WOD - Friday, 8th March, 2013

1. "CrossFit Games World Open WOD 13.1"

As Many Rounds as Possible in 17 Minutes of -

40 x Burpees

30 x Snatch 75/45lb

30 x Burpees

30 x Snatch 135/75lb

20 x Burpees

30 x Snatch 165/100lb

10 x Burpees

Max Reps Snatch 210/120lb

"WOD DEMO"

WOD - Thursday, 7th March, 2013

1. As Many Reps as Possible in 5 Minutes of -

Slam Ball 9kg (With a Partner Alternating turns)

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2. As Many Reps as Possible in 5 minutes of -

Partner Wall Ball 10/7kg

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3. As Many Reps as Possible in 5 Minutes of -

100m Partner Shuttles

"O-Lifting at 5am takes Guts"

WOD - Wednesday, 6th March, 2013

1. "Snatch"

2 - 2 - 2 - 2 - 2

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2. "Christine"

For Time, 3 rounds of -

500m Row/Run

12 x Deadlifts (BW)

21 x Box Jumps 20"

WOD - Tuesday, 5th March, 2013

1. For Time, 3 Rounds of -

Run 400m

5 x Muscle Ups

7 x Front Squats 60/40kg

14 x Push Ups (HOG)

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2. As Many Reps as Possible in 3 minutes of -

Burpee Pull ups

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3. As Many Reps as Possible in 3 Minutes of -

Toes to bar

WOD - Monday, 4th March, 2013

1. Back Squat

3 - 3 - 3

All sets to be performed at 85% of your 1 Rep Max

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2. "Jeremy"

For Time, 21 - 15 - 9 of -

Overhead Squat 42/30kg

Burpee

"What do you train for"?

WOD - Saturday, 2nd March, 2013

1.  "Holbrook"

For Time, 10 Rounds of -

5 x Thrusters 50/35kg

10 x Pull Ups

Run 100m

Rest 1 Minute

"Get well soon Joycie"

WOD - Friday, 1st March, 2013

1. Clean

1 - 1 - 1 - 1 - 1 - 1 - 1

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2. As many Rounds as Possible in 12 Minutes of -

6 x Clean & Jerk 65/42kg
10 x Ring Push Ups