As Many Rounds as Possible In 20 Minutes of -
Run 200m
10 x Back Squat 60/40kg
10 x Deadlift 60/40k
30 x Sit Ups
"Remember to have fun"
WOD - Wednesday, 9th January, 2013
As Many Rounds as Possible in 10 minutes of -
30 x Squat Clean 80/45kg
Rest, then -
As Many rounds as possible in 5 minutes of -
8 x Chest to bar Pull Ups
16 x Med Ball Clean 10/7kg
Rest, then -
As Many rounds a Possible in 6 Minutes of -
100 x Push Ups
"Ready"
WOD - Tuesday, 8th January, 2013
"Small" change
For Time, 3 Rounds of -
Run 1km
50 x Burpees (on to a plate)
Run 800
50 x Box Jumps
WOD - Monday, 7th January, 2013
"CrossFit Total"
Take 1 Hour to find your 1 rep max for -
Back Squat
Press
Deadlift
WOD - Saturday, 5th January, 2013
For Time -
Run 1km
100 x Kettlebell Swings (Every Break = 8 x Burpees)
Run 1km
"The Best at What you do"
WOD - Friday, 4th January, 2013
3 Minutes of Each for Reps -
Snatch 75/45kg
Burpees
Row (Calories)
Push Ups
Slam Ball 9kg
Rest 1 Minute
Front Squat 75/45kg
"Goodnight James"
WOD - Thursday, 3rd January, 2013
"Clean"
3 - 3 - 3 - 3 - 3
Rest, then -
For time -
Run 1km
50 x Wall Ball Ball
30 x Handstand Push Up
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