WOD - Tuesday, 12th March, 2013

1. For Time, 2 Rounds of -

20 x CTB Pull Ups

30 x Overhead Squats 42/30kg

40 x Kettlebell Swings 24/16kg

Run 500m 

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2. "Annie"

For Time, 50 - 40 - 30 - 20 - 10 of -

Double Under 

Sit Ups

"Graham Holmberg - Impersonating Scotty O"

WOD - Monday, 11th March, 2013

1. "Hang Clean"

2 - 2 - 2 - 2 - 2

Work towards your heaviest double

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2. As Many Rounds as Possible in 10 Minutes of -

6 x Push Press 60/40kg

6 x Front Squat 60/40kg

3 x Thrusters 60/40kg

WOD - Saturday, 9th March, 2013

1. Push Press 

3 - 3 - 3 - 3 - 3

70 - 85% vs 1rm

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2. For Time, 10 Rounds of -

5 x Thruster 50/35kg

30 x Double Unders

15 Minute Cut off

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