1. For Time -
Run 1600m
150 x Double Unders
50 x Burpees
Run 800m
100 x Double Unders
35 x Burpees
Run 400m
50 x Double Unders
20 x Burpees
WOD - Tuesday, 14th May, 2013
1. "Nancy"
For Time, 5 Rounds of -
Run 400m
15 x Overhead Squat 42/30kg
WOD - Monday, 13th May, 2013
1. "Clean & Jerk"
2 - 2 - 2 - 2 - 2
"Re-set at start position for 2nd rep"
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2. For Time, 12 - 9 - 6 of
Clean & Jerk 70/45kg
Hang Clean 70/45kg
Burpee (Lateral Jump over Bar)
"Our Great Friend Alain - Always apart of CFH wherever you may go My Friend"
WOD - Saturday, 11th May, 2013
1. "Front Squat"
Take 15 Minutes to find your 10 RM
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2. With a 10 Minute time cap, perform -
100 x Burpees
Max Reps Chest to Overhead 60/40kg
"Stay Mobile"
WOD - Friday, 10th March, 2013
1. "Snatch"
Take 15 Minutes to find your 1 Rep Max
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2. As Many Rounds as Possible in 20 Minutes of -
10 x Wall Ball 10/7kg
10 x Squat Snatch 30/20kg (Movement initiates below the knee without returning to the ground)
10 x Toes to Bar
WOD - Thursday, 8th May, 2013
1. "Jerk"
3 - 3 - 3 - 3 - 3
---------------------------
2. For Time -
Run 1KM
30 x Handstand Push Ups
Row/Run 1km
WOD - Wednesday, 8th May, 2013
1. In Teams of 2 complete for time -
2 Rounds of -
50 x Burpee Box Jumps 24/20kg
50 x Kettlebell Swings 32/24kg
75 x Push Ups
75 x Sit Ups
------------------------------
2. For Time -
Row 500m
"Fokesy"
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