WOD -Tuesday, 19th June, 2012

Back Squat: 

8  @ 75% - 5 @ 80% - 5 @ 85% - 3 @ 90% - 3 - @ 95%

Rest 1:00 - 2:00 between sets.

Take % from CrossFit Total results from 2 weeks ago.

Rest, then -

As Many rounds as possible in 9 minutes of -

20 x Double Unders

10 x Push Press 50/30kg

7 x Lateral Jumps

"Shorts up and Go!! Marcos"!

WOD - Monday, 18th June, 2012

"EVA"

For time, 5 Rounds of -

Run 800m

30 x Kettlebell Swings 32/24kg

30 x Pull Ups

"Don't give up, you're stronger than you know"

Remembering where we come from - Girls Tribute

WOD - Friday, 15th June 2012

For Reps and run time -

2 minutes of Thrusters 40/30kg

Rest 30 second

2 minutes of Burpees

Rest 30 seconds

2 minutes of Overhead Squat 40/30kg

30 seconds rest

2 minutes of Pull Ups

30 seconds rest

2 minutes of "Ground to Overhead" 40/30kg

30 seconds rest

Run 1600m

Clock will reset after last 30 second break and your run time will be posted to your rep score.

"Family"

WOD - THURSDAY, 14th June, 2012

As Many Rounds as Possible in 20 mins of

3 x Handstand push ups

6 x Deadlift  100/60kg

9 x Box Jumps  32/24"

12 x Knees to elbow

36 x Double unders.

WOD - Wednesday, 13th June, 2012

"Snatch"

3 - 3 - 3 - 3 - 3

No dropping, bump and go.

Rest, then -

Each for time -

4 x 400m sprint 

Rest 2 minutes between efforts

WOD - Tuesday, 12th June, 2012

"Front Squat - Split Jerk Complex"

3/1 - 3/1 - 3/1 - 3/1 - 3/1 

Rest, then -

As many rounds as possible in 7 minutes of -

5 x Front Squat 60/40kg

5 x Burpees

"Don't let go"!