WOD - Thursday,17th January, 2013

1. Take 20 Minutes to find your 3RM of -

Squat Clean

Reps must be bump and go....

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2. With a 12 Minute time cap perform -

Run 2km

30 x Pull Ups

30 x Wall ball 10/7kg

"Tubbs at the top"

WOD - Wednesday, 16th January, 2013

1. For Time -

100 x Kettlebell Swings 24/16kg

6 Rounds of -

10 x Box Jump 24/20"

10 x Toes to Bar

then -

50 x Sit Ups

50 x Push Ups

"The 4:30pm session of our biggest day.... 102 CrossFitters total for 14/1/13"

WOD - Tuesday, 15th January, 2013

1."Behind the Neck Jerk"

1 - 1 - 1 - 1 - 1 - 1 - 1

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2. "OPT - Flight Simulator"

Complete the below Sets of Double Unders for time.

5 - 10 - 15 - 20 - 25 - 30 - 35 - 40 - 45 - 50 - 45 - 40 - 35 - 30 - 25 - 20 - 15 - 10 - 5

All sets of Double Unders must be Unbroken before you can move onto the next set. The rope must stop between sets. There is a 20min time cap so if your double unders are not so amazing consider this a 20min Double Under practice session!

WOD - Monday, 14th January, 2013

1. "Front Squat"

5 - 5 - 5 - 5 - 5

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2. For Time -

50 x Thrusters 60/40kg

50 x Burpees (Lateral Jump over Bar)

(15 minute cut off)

"Drill, Practice, Drill, Practice....Commit"

WOD - Saturday, 12th January, 2013

1. In 7 minutes complete, for Reps -

3 x Power Cleans 65/42.5kg

3 x Ring Dips

6 x Power Cleans 65/42.5kg

6 x Ring Dips

9 x Power Cleans 65/42.5

9 x Ring Dips

12 x Power Cleans 65/42.5

12 x Ring Dips

15 x Power Cleans 65/42.5kg

15 x Ring Dips

This sequence will ascend by 3 until the 7 minutes has been completed.

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2. Tabata 

Row (Calories)

Box Jump 30/34"

wall ball 10/7kg

(Lowest number for each, totalled together will count as your score)

WOD - Friday, 11th January, 2013

1. Hang Snatch/Snatch (complex)

1/1 - 1/1 - 1/1 - 1/1 - 1/1

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2. As Many Rounds as Possible in 10 Minutes of -

10 x Knees to Elbow

30 x Double Unders

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3. For Time -

100 x Walk Lunge

5 Minute Cut off

"Great people just keep finding us it seems"

WOD - Thursday, 10th January, 2013

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"