"Gator"
For Time, 8 Rounds of -
5 x Front Squat 85/50kg
26 x Ring Push Ups
WOD - Friday, 23rd November, 2012
For time, complete one of the following -
1. Perform a WOD you have missed over the last two weeks.
2. Practice a skill/lift or movement you would like to work on.
3. A complete hour of rolling out, stretching and meditating (really?)
"Benny" - The "Clark Kent" of CFH
WOD - Thursday, 22nd November, 2012
"Clean"
5 - 3 - 2 - 2 - 2
Rest, then -
For Time, 10 Rounds of -
5 x Overhead Squat 60/40kg
5 x Burpees (Lateral Jump Over the bar)
WOD - Wednesday, 21st November, 2012
Partner WOD -
As Many Rounds as Possible in 30 Minutes of -
6 x Push Ups
9 x Box Jump 24/20"
12 x Kettlebell Swings 24/16kg
While one partner performs the above, the other will run 400m. When the runner returns they will swap positions. Running } { AMRAP - Athletes must swap immediately.
"Down, but never beaten"
WOD - Tuesday, 20th November, 2012
"Back Squat"
5 - 5 - 5 - 5 - 5
Rest, then -
For Time, 5 Rounds of -
35 x Double Unders
Run 200m
"Family Photo"
WOD - Monday, 19th November, 2012
For Time -
Run 400m
21 x Thrusters 42/30kg
Run 800m
21 x Thrusters 42/30kg
Run 400m
50 x Pull Ups
"Joycie"
WOD - Saturday, 17th November, 2012
"Jack"
As Many Rounds as Possible in 20 Minutes of -
10 x Push Press 50/35kg
10 x Kettlebell Swings 24/16kg
10 x Box Jumps 24/20"
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