WOD - Saturday, 12th September, 2015

1. With a 30 Minute Cap, Perform -

"Isabel"

30 x Snatch 60/40kg

Rest 2 Minutes

"Diane"

21 - 15 - 9 of -

Deadlift 102/70kg

Handstand Push Up

Rest 2 Minutes

2 Round of "Kelly"

Run 400m

30 x Box Jump 24/20"

30 x Wall Ball 10/7kg

Time Remaining - Max Rounds "Cindy" -

5 x Pull Ups

10 x Push Ups

15 x Squats

WOD - Friday, 11th September, 2015

1. In teams of 3, For Time -

100 x Burpee Box Jump Over 24/20" (1 each at a time)

21 x 100m Shuttle Run (1 each at a time)

100 x Slam Ball 22/9kg (1 each at a time)

100 x Dumbbell Hang Snatch 20/15kg (Alt Arms - 10 each at a time)

Each Partner at some stage of the WOD must run/row a total of 1600m, individually or as a team. 

The 800m track is not compulsory. Any track used at CFH can be used.

WOD - Thursday, 10th September, 2015

1. Take 12 Minutes to find a Heavy Single of a -

Thruster

(No Racks used)

-----------------------

2. With a 12 Minute Cap, Perform -

40 x Deadlifts 60/40kg

30 x Clean and Jerk 60/40kg

Max Rounds in time remaining of -

5 x Thruster 60/40kg

10 x Chest to Bar Pull Ups

WOD - Wednesday, 9th September, 2015

1. "Front Squat"

3@55% - 3@65% - 3@75% - 2 x (3@87.5%)

---------------------------

2. As Many Rounds as Possible in 17 Minutes of -

50 x Sit Ups

50 x Strict Press 20kg (Barbell or DB's)

25 x Box Jumps 24/20"

WOD - Tuesday, 8th September, 2015

1. "Bench Press"

3 - 3 - 3 - 3 - 3 

all @80 - 85% of 1rm

--------------------

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

10 x Wall Ball 10/7kg

20 x Kettlebell Swings 24/16kg

40 x Double Unders

WOD - Monday, 7th September, 2015

1. "Luce"

For Time, 3 Rounds of -

Run 1km

10 x Muscle Ups/20 x Strict Pull Ups

100 x Squats

Where possible wear a 10kg vest.

WOD - Saturday, 5th September, 2015

1. As Many Rounds as Possible in 20 Minutes of -

3 x Chest to Overhead 70/45kg

5 x Back Squat 70/45kg

1 x Rope Climb

Then take 8 Minutes to Find a Heavy Single of -

Clean and Jerk