WOD - Saturday, 21st July, 2012

With a Partner for time -

50 x Box Jumps alternating with your partner on the box 20"

50 x Push Press while partner runs 50m (50% 1 rep max)

150 x Alternate sit ups

75 x Burpees (one partner working while other is in the hover) 

Run 1km with one weight plate 20/10kg

"Team WOD"

WOD - Friday, 20th July, 2012

"Front Squat"

2 - 2 - 2 - 2 - 2

Rest, then -

For Time - 21 - 15 - 9 of,

Box Jump 24/20"

Wall Ball 10/7kg

Knees to Elbow

Run 100m

"Nearly there"

WOD - Thursday, 19th July, 2012

"Abbate"

For Time -

Run 1600m

21 x Clean & Jerk 70/45kg

Run 800m

21 x Clean & Jerk 70/45kg

Run 1600m

"Commit"

WOD - Wednesday, 18th July, 2012

As many rounds as possible in 5 minutes of -

30 x Double Unders 

10 x Kettlebell Swings 32/24kg

Rest, then -

As many rounds as possible in 10 minutes of -

60 x Bar Facing Burpees

30 x Overhead Squats 55/40kg

10 x Muscle Ups

"Just Keep Row/Go ing"

WOD - Tuesday, 17th July, 2012

Take 15 minutes to find -

Snatch 1 Rep Max

Rest, then -

As Many Rounds as Possible in 9 minutes of -

15 x Deadlift 60/40kg

15 x Push Ups

"And Snatch"

WOD - Monday, 16th July, 2012

For Time -

50 x Back Squats 60/40kg

40 x Pull Ups

30 x Shoulder to Overhead 60/40kg

50 x Front Squat 40/30kg

40 x Pull Ups

30 x Shoulder to Overhead

50 x Overhead Squats 30/20kg

40 x Pull Ups

30 x Shoulder to Overhead 30/20

"Just keep Chipping"

WOD - Saturday,14th July, 2012

As Many Rounds as Possible in 20 minutes of -

10 x Chest to Overhead 40/20kg

8 x Pull Ups

8 x Walking Lunge

10 x Box Jump 24/20"

"Who remembers this Dear Old Mate"