"Front Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
"Tabata"
Front Squat 40/30kg
Push Press 40/30kg
Walk Lunge
"Family"
WOD - Friday, 19th October, 2012
"Overhead Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
In 10 minutes perform -
100 x Burpees
Max reps of - Snatch 60/40kg
Your score will be the number of Snatches Completed.
What does everyone think of these?
WOD - Thursday, 18th October, 2012
For Time, 3 Rounds of -
Run 100m
50 x Sit Ups
Run 100m
50 x Squats
Run 100m
50 x Push Ups (HOG)
Have you ever worked so hard you've come out of your shoes?
WOD - Wednesday, 16th October, 2012
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Jerk 100/65kg
To complete this workout as Rx, you must complete all 20 reps at 100/65kg.
If you cannot do 100/65kg for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.
Rest, then -
Each for time -
3 x 800m Run
Rest 3 minutes between each effort.
Rest, then -
Each for time -
3 x 800m Run
Rest 3 minutes between each effort.
"Who's coming with us?"
WOD - Tuesday, 16th October, 2012
"Nate"
As Many Rounds as Possible in 20 minutes of -
2 x Muscle Ups
4 x Handstand Push Ups
8 x Kettlebell Swings 32/24kg
WOD - Monday, 15th October, 2012
"CrossFit Total"
You have attempts to achieve your max -
Back Squat
Press
Deadlift
"PB time"
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