WOD - Sunday, 25th December, 2011

Merry Christmas

WOD - Saturday, 24th December, 2011

For Time, complete -

“On the first day of CrossFit my trainer gave to meeeeeee….”

                                                   1: Clean ‘n’ Jerk

                                       2: Med Ball Slams

                                       3: Push Ups

                                       4: Deadlifts

                                       5: Sit Ups (Ab Mat)

                                       6: Burpees

                                       7: Push Press

                                       8: Walking Lunges

                                       9: Sumo Deadlift High Pull

                                      10: KB Swings 

                                      11: Wall Balls

                                      12: 1K Run

                    You have to sing the sing the song as well......

WOD - Friday, 23rd December, 2011

Push Press

3 - 3 - 3 - 3 - 3

Rest, then -

For Time - 15 - 12 - 9

Clean and Jerk 60/40kg

Med Ball Cleans 10/7kg

Run 200m

WOD - Thursday, 22nd December, 2011

For Time -

Burpee Pull Ups/Squats

10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10

WOD - Wednesday, 21st December, 2011

"Power Clean"

3 - 3 - 3 - 3 - 3 - 3 - 3

Reps must be bump and go with no rest at the bottom other than a re-set.

No dropping of the bar between reps.

Rest, then -

Accumulate 3 minutes in a L-Sit

WOD - Tuesday, 20th November, 2011

"Back Squat"

1 - 10 - 1 - 20 - 1 - 30

Back Squat Insights

WOD - Monday, 19th December, 2011

"Kelly"

For Time - 5 Rounds of -

Run 400

30 x Box Jumps 24/20"

30 x Wall ball 10/7kg