WOD - Friday, 12th October, 2012

As Many Rounds as Possible in 23 Minutes of -

30 x Burpees (Head Touch)

30 x Med Ball Cleans 10/7kg

30 x Kettlebell Swings 32/24kg

WOD - Thursday, 11th October, 2012

Take 12 minutes to find your -

Snatch 1 Rep max

Rest, then -

For Time, 6 Rds of -

Run 200m

12 x Pull Ups

"It's not always fun, but enjoy it anyway"

WOD - Wednesday, 10th October, 2012

"Filthy Fifty"

For Time -

50 x Box Jumps 24/20

50 x Jumping Pull Ups (1ft above reach)

50 x Kettlebell Swings 24/16kg

50 x Walk Lunge

50 x Knees to Elbow

50 x Push Press 20kg

50 x Good Mornings 20kg

50 x Wall Ball 10/7kg

50 x Burpees

50 x Double Unders

"Oh yeah"

WOD - Tuesday, 9th October, 2012

 "Power Clean"

3 - 3 - 3 - 3 - 3

Rest, then -

"Nancy"

For Time, 5 Rounds of -

Run 400m

15 x Overhead Squats 40/30kg

"Stay the course"

WOD - Monday, 8th October, 2012

"Thruster"

3 - 3 - 3 - 3 - 3

Find your 3 rep max

Rest, then -

For time -

100 x Push Ups

Every time you break your push ups = 8 Burpees

12 minute cut off

"Don't let go"

WOD - Saturday, 6th October, 2012

For reps, 5 Rounds of -

1 Minute of Wall Ball 10/7kg

1 minute of Snatch 40/30kg

Run 400m

Each round will have a 6 minute time cap, if you complete that round within the 6 minutes, that time will be used for rest.

"Never forget where you came from - Sep 11"

WOD - Friday, 5th October, 2012

As Many Rounds as Possible in 22 minutes of -

6 x Toes to Bar

7 x Burpee Box Jump 24/20"

8 x Kettlebell Swings 24/16kg

9 x Deadlift 100/70kg

36 x Double Unders

"Hang In"