WOD - Friday, 9th August, 2013

1. "Josh"

For Time -

21 x Overhead Squats 42/30kg

42 x Pull Ups

15 x Overhead squats 42/30kg

30 x Pull Ups

9 x Overhead Squats 42/30kg
18 x Overhead Squats

10 Minute Cut Off

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2. For Timed Efforts -

4 x 400m Run

Precisely 2 Minutes Rest Between Efforts.

For all those that think CrossFit weight training will make you "Bulky".

WOD - Thursday, 8th August, 2013

1. "Power Clean"

3 - 3 - 3 - 3 - 3 

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

9 x Push Press 65/32

2 x Clean & Jerk 65/32

12 x Kettlebell Swings 32/24kg

WOD - Wednesday, 7th August, 2013

1.With a 5 Minute Time Cap, Perform -

Run 800m

In time remaining as many reps as possible of -

Burpees

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2. With a 6 Minute Time Cap, Perform -

200 x Double Unders

In time remaining as many reps as possible of -

Deadlift (BW)

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

8 x Chest to Bar Pull Ups

15 x Push Ups

Run 100m

"Leave a Legacy"

WOD - Tuesday, 6th August, 2013

1.  "Snatch High Pull/Snatch"

1/1 - 1/1 - 1/1 - 1/1 - 1/1

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2. "Karabel"

For Time, 10 Rounds of -

3 x Snatch 60/40kg

15 x Wall Ball 10/7kg

#legendofcfh

WOD - Monday, 5th August, 2013

1. "Thruster"

3 - 3 - 3 - 3 - 3 

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2. For Time, 21 - 15 - 9 of -

Hang Clean 70/50kg

Back Squat 70/50kg

Toes to Bar

"History"

WOD - Saturday, 3rd August, 2013

1. "Hang Snatch"

3 - 3 - 3 - 3 - 3 

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2. For Time, 4 Rounds of -

25 x Wall Ball 10/7kg

5 x Squat Cleans 85/50kg

12 x Handstand Push Ups

WOD - Friday, 2nd August, 2013

1. For Time -

90 x Split Jerk 30/20kg (Alternating Leg)

80 x Sit Ups

70 x Back Squat 30/20kg

120 x Double Unders

50 x Knees To Elbow

40 x Deadlift 30/20kg

30 x Front Squat 30/20kg

20 x Wall Climbs

10 x Muscle Ups

"Remember to keep having Fun"