WOD - Monday, 21st January, 2013

1. With a 6 Minute time cap, complete -

Run 800m

Max Reps Push Press 70/45kg

Your total score will be number of Push Press reps completed

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2. With a 8 Minute time cap, complete -

40 x Burpees

Clean 2 Rep Max

What ever time remaining after the burpees will be your opportunity to start attempts of your 2RM 

2RM weight will be your score.

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3. CrossFit Open WOD 11.1 

As Many Rounds as Possible in 10 Minutes of -

15 x Snatch 35/25kg

30 x Double Unders

WOD - Saturday, 19th January, 2013

"Baseline From Hell"

For time, 5 Rounds of -

Run 400m

10 x PullUps

20 x Push Ups

30 x Sit Ups

40 x Squats

Rest 3 Minutes between rounds.

"believe anything is possible"

WOD - Friday, 18th January, 2013

1. As Many Rounds as Possible In 20 Minutes of -

5 x Wall Climb

7 x Deadlift 115/75kg

9 x Burpees 

"Always remember to work hard, so you can play even harder"

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"