WOD - Wednesday, 16th November, 2011

For Time - 3 rounds of

Run 400m
30 x Push Ups (hands on head)
50 x Squats

Rest, then -

Max Handstand Hold

Rest, then -

Max Hover

Squat Therapy

WOD - Tuesday, 15th November, 2011

For Time - 3 rounds of -

Run 800m

30 x Kettlebell Swings 32/20kg

30 x Burpees

Jeff Martone - Kettlebell Guru

WOD - Monday, 14th November, 2011

Total reps for each exercise will count as your score - Spend 3 minutes on each movement station -

Double unders

Box Jumps 30/24"

Clean & Jerk 40/30kg

Pull Ups

Sit Ups

Kettlebell Swings 24/16kg

Squats

Ring Dips

Walking Lunge Steps

Double Unders

No rest between transitions.

Training Day

Sunday, 13th November, 2011 - Rest

WOD - Saturday, 12th November, 2011

"2011 CrossFit Open Workout 3"

As many rounds possible in 5 min of -

1 x Squat Clean 75/50kg

1 x Push/split Jerk 75/50kg

Rest, then -

Max Double unders/single skips in 5 min -

Rest, then -

Max Burpees in 5 minutes

"Workout 11.3"

WOD - Friday,11th November, 2011

For Time - 5 rounds of -

5 x Deadlift 140/90kg

10 x Med Ball Cleans 10/7kg

Run 200m

Med Ball Cleans

WOD - Thursday, 10th November, 2011.

"Jack"

As many rounds as possible in 20min of -

10 x Push Press 50/30kg

10 x Kettlebell swings 24/16kg (or 1.5 Pood for you Kingy!)

10 x Box Jumps 24/20"

"Jack"