WOD - Tuesday, 9th July, 2013

1.  For Time, 21 - 15 - 12 - 9 - 6 - 3 of -

Deadlift 120/75kg

Lateral Facing Burpees

Taters 24/16kg

Pull Ups

WOD - Monday, 8th July, 2013

1. "Front Squat"

3 - 3 - 3 - 3 - 3

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2. Tabata

Kettlebell Swings

Push Ups

Push Press 40/30kg

WOD - Saturday, 6th July, 2013

1. "Overhead Squat"

3 - 3 - 3 - 3 - 3

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2. "Karen"

For Time -

150 x Wall ball 10/7kg

12 Minute cut off

"What is CrossFit"?

WOD - Friday, 5th July, 2013

1. "Weighted Push Up"

5 - 5 - 5 - 5 - 5 - 5 - 5

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2. Choose one of the following -

A) As Many Rounds as Possibly in 13 minutes -

3 x Muscle Ups

Run 100m

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B) As Many Rounds as Possible in 13 Minutes of -

12 x Hang Clean 40/30kg

12 x Back Squat 40/30kg

12 x Deadlift 40/30kg

#Proven

WOD - Thursday, 4th July, 2013

1. "Behind the Neck Jerk"

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

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2. As Many Rounds as Possible in 11 Minutes of -

5 x Box Jump 24/20"

5 x Plate Sit Ups 20/10kg

5 x Toes To Bar

WOD - Wednesday, 3rd July, 2013

1. For Time -

Run 800m

3 Rounds of -

25 x Thrusters 30/20kg

30 x Head Touch Burpees

35 x Kettlebell Swings

Then -

Run 800m

WOD - Tuesday, 2nd July, 2013

1. For 15 Minutes, practice -

Handstands/Handstand Walk

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2. As Many Rounds as Possible in 15 Minutes of -

10 x Handstand Push Ups

30 x Squats

50 x Double Unders