WOD - Wednesday, 28th November, 2012

For Time -

200 x Squats

10 minute time cap

Rest, then -

"Death By Pull Up"

1 x Pull up 1st minute

2 x Pull Ups 2nd minute

3 x Pull Ups 3rd minute

4 x Pull Ups 4th minute

etc, etc, etc

Stop when you can't keep up with the minute number

Rest, then -

For time -

100 x Push Ups

7 minute time cap

"Stay tight"

WOD - Tuesday, 27th November, 2012

"Push Press"

2 - 2 - 2 - 2 - 2

Rest, then -

"DT"

For time, 5 Rounds for time -

12 x Deadlift 70/47.5kg

9 x Hang Cleans 70/47.5kg

6 x Chest to overhead 70/47.5kg

"Keep Going"

WOD - Monday, 26th November, 2012

As Many Rounds as Possible in 20 minutes of -

25 x Wall Ball 10/7kg

50 x Double Unders

Run 400m

Rest, then -

For Time -

Row 500m

WOD - Saturday, 24th November, 2012

"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"