WOD - Tuesday, 21st April, 2015

1. As Many Rounds as Possible in 5 Minutes of -

Row (Calories)

Rest 1 Minute

2. As Many Rounds as Possible in 5 Minutes of -

Air Bike (Calories)

Rest 1 Minute 

3. As Many Rounds as Possible in 5 Minutes of -

10 x Kettlebell Swings 24/16kg

30 x Double Unders

Rest 1 Minute

4. As Many Rounds as Possible in 5 Minutes of -

10 x Walking Lunge 20/15kg DB's

10 x Push Ups

Rest 1 Minute

5. As Many Rounds as Possible in 5 Minutes of -

10 x Slam Ball 22/9kg

10 x Burpees

WOD - Monday, 20th April, 2015

1. "Back Squat"

10 - 10 - 10

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2. As Many Rounds as Possible in 6 Minutes of -

10 x Front Squat 30/20kg

3 x Bar Muscle Ups

Rest 2 Minutes -

3. As Many Rounds as Possible in 6 Minutes of -

20 x Push Press 30/20kg

10 x Toes to Bar

WOD - Saturday 18th April, 2015

1. You have 6 Minutes to complete each round, any time you have left over in 6 Minutes becomes rest -

5 Rounds of -

Run 400m

20m Bear Crawl

40m Burpee Broad Jump

Run 400m

*if the round is not completed in 6 minutes revert to amrap

*Record your slowest round time.

WOD - Friday, 17th April, 2015

1. Every 90 seconds perform the following -

Clean and Jerk 

1. 3@70%

2. 3@70%

3. 2@75%

4. 2@75%

5. 2@75%

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2. In teams of 2, As Many Rounds as Possible in 14 Minutes of -

10 x Clean and Jerk 60/40kg (1 for 1)

10 x Burpee Box Jump 20" (1 for 1)

10 x Burpee Pull Ups (1 for 1)

WOD - Thursday, 16th April, 2015

1. CFH Partner Triathlon - In Teams of 5, For Time -

Ride 14KM

Row 10KM

Run 7.2KM

Swap as often as you like. 3 people working while 2 rest.

WOD - Wednesday, 15th April, 2015

1. Every Minute on the Minute for 12 Minutes 

(complete 4 sets of each) -

Min 0 to 3 - 3 x Power Snatch @65% of 1rm Snatch

Min 4 to 7 - 3 x Power Clean @65% of 1rm Power Clean

Min 8 to 11 - 3 x Push Jerk @65% of 1rm Jerk 

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

10 x Goblet Squats 24/16kg

10 x Handstand Push Ups

10 x Walk Lunge 24/16kg (Goblet Hold KB)

WOD - Tuesday, 14th April, 2015

1. Every 2 Minutes for 22 Minutes, Perform -

8 x Burpees (Over KB)

50 x Double Unders

10 x Kettlebell Swings 32/24kg

Rest 2 Minutes -

For Reps, with a 3 Minute Cap -

Wall Climbs/Push Ups