WOD - Monday, 17th September, 2012

"Cindy"

As many rounds/reps as possible in 20 minutes of -

5 x Pull Ups

10 x Push Ups

15 x Squats

"Cindy"

WOD - Saturday, 15th September, 2012

In Pairs, as many rounds as Possible in 20 minutes of -

1 x Power Clean 

3 x Hang Power Clean

5 x Front Squat

7 x Push Press

Run 100m

One partner will perform 1 round while other partner rests, then pairs will swap at rounds end.

"Wrecked"

WOD - Friday, 14th September, 2012

For Time, 21 -15 - 9 of -

Kettlebell Swing 32/20kg

Toes to Bar

7 minute cut off

Rest, then -

For Time, 21 - 15 - 9 of -

Overhead Squat 42/30kg

Sumo Deadlift High Pull 42/30kg

7 Minute Cut off 

Rest, then -

For Time, 21 - 15 - 9  of -

Pull Up

Sit Ups

7 Minute cut off 

"And thennnn"?

WOD - Thursday, 13th September, 2012

"Kelly"

WOD - Wednesday, 12th September, 2012

"Clean & Jerk"

3 - 3 - 3 - 2 - 2 - 1

Rest, then -

As Many Rounds as Possible in 12 Minutes of -

5 x Deadlift 120/80kg

30 x Double Unders

"CO -MMIT"

WOD - Tuesday, 11th, September, 2012

For Time, 21 - 15 - 9 of -

Kettlebell Snatch Left Arm 24/16kg

Kettlebell Snatch Right Arm 24/16kg

Pull Ups

Rest, then -

For Time -

Run 2KM


"Greg A"

WOD - Monday, 10th September, 2012

"Front Squat"

5 - 5 - 5 - 5 - 5

Rest, then -

For Time, 5 Rounds of -

5 x Cleans 65/40kg

5 x Burpees (Lateral Jump Over Bar)

5 x Thrusters 65/40kg

5 x Burpee (Lateral Jump Over Bar)

-6 Minute Cut off-

Workout courtesy of CrossFit Plus Berkeley Vale

"The Truth"