1. Take 15 minutes to find a heavy single of -
"Jerk"
--------------------
2. For Time, 21 - 15 - 9 -
Burpees
Chest to Overhead 50/35kg
WOD - Thursday, 2nd April, 2015
1. Take 15 minutes to find your heaviest single of -
"Front Squat"
--------------------
2. For Time, 4 Rounds of -
50 x Double Unders
16 x Deadlift 70/45kg
Run 400m
15 Minute Cap
WOD - Wednesday, 1st April, 2015
1. For Time -
50 x Box Jumps 24/20"
50 x Knees to Elbow or 100 x Sit Ups
50 x Kettlebell Swings 24/16kg
50 x Push Press 20kg
50 x Burpees (to a pull up bar)
50 x Med Ball Cleans 10/7kg
50 x Handstand Push Ups
(35 min cap)
(35 min cap)
WOD - Tuesday, 31st March, 2015
1. "Murph"
For Time -
Run 1600m
100 x Pull Ups
200 x Push Ups
300 x Squats
Run 1600m
Partition Pull Ups, Push Ups and Squats as needed.
If you have webbing or a 10kg weight vest, wear it.
Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005.
Ambushed on the 28th by overwhelming Taliban forces,
Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed.
WOD - Monday, 30th March, 2015
1. "CrossFit Total II"
Take 50 Minutes to Find your 1RM
Overhead Squat
Bench Press
Clean
WOD - Saturday, 28th March, 2015
1. 15.5
For Time - 27, 21, 15, 9 of
Row (Calories)
Thruster 43/30kg
WOD - Friday, 27th March, 2015
1. "Back Squat"
3 - 3 - 3 - 3 - 3
all @80% of 1rm
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2. As Many Rounds as Possible in 15 Minutes of -
5 x Pull Ups
10 x Push Ups
15 x Squats
Run 100m
Rest 30 seconds
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