1. "Front Squat"
3 - 3 - 3 - 3 - 3
All @ 85% of 1RM
-------------------
2. For Time -
100 x Burpee Box Jumps 30/24"
WOD - Wednesday, 11th December, 2013
1. With a 8 Minute Time Cap -
50 x Chest to Bar Pull Ups
Max Double Unders
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2. With an 7 Minute Time Cap -
30 x Deadlift 120/85kg
Max 50m Shuttle Sprints
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3. As Many Rounds as Possible in 6 Minutes of -
10 x Wall Ball 10/7kg
5 x Kettlebell Front Squat (Left Arm) 24/16kg
5 x Kettlebell Front Squat (Right Arm) 24/16kg
10 x Kettlebell Swings 24/16kg
"Twins"
WOD - Tuesday, 10th December, 2013
1. "Snatch"
2 - 2 - 2 - 2 - 2
all @ 90% 1RM
---------------------------------
2. As Many Rounds as Possible in 12 Minutes of -
6 x Thrusters 60/40kg
12 x Burpees (Lateral Jump)
"Memories that can never be taken away"
WOD - Monday, 9th December, 2013
1. For Time, 5 Rounds of -
Run 400m
10 x Pull Ups
20 x Push Ups
30 x Sit Ups
40 x Squats
Rest 3 Minutes Between Rounds.
WOD - Saturday, 7th December, 2013
1. Take 20 Minutes to Find Your 1 Reps Max of -
Jerk
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2. Partner WOD
As Many Reps as Possible in 10 Minutes of -
1 x Deadlift 100/70kg
One person working at a time - At the top of each minute each partner must perform
10 x Kettlebell Swings 24/16kg
WOD - Friday, 6th December, 2013
1. Take 12 Minutes to Find a Heavy Single of -
Overhead Squat
-----------------------
2. As Many Rounds as Possible in 20 Minutes of -
25 x Overhead Squat 50/35kg
Run 400m
25 x Squat Clean 50/35kg
Run 400m
25 x Chest to Overhead 50/35kg
Run 400m
"PB Juice"
"PB Juice"
WOD - Thursday, 5th December, 2013
1. "Back Squat"
7 - 5 - 4 - 3 - 2
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2. As Many Rounds as Possible in 10 Minutes of -
5 x Handstand Push Ups
9 x Knees to Elbow
Run 100m
"Aching? If you are a CrossFitter you are missing out on an extra 20% in recovery. Please start taking fish oil"
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