1. As Many Rounds as Possible in 22 Minutes of -
10 x Chest to Bar Pull Ups
15 x Chest to Overhead 50/35kg
20 x Wall Ball 10/7kg
"Believe you are Strong"
"Believe you are Strong"
WOD - Wednesday, 23rd January, 2013
1. For Time, 30 - 20 - 10 of -
Box Jump 30/24"
Thruster 30/20kg
12 Minute cut off
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2. With an 8 Minute Time Cap, complete -
Run 1km
75 x Push Ups
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3. As Many Rounds a Possible in 6 Minutes of -
5 x Snatch 75/45kg
5 x Squat Clean & Jerk 75/45kg
"Keep getting uncomfortable"
WOD - Tuesday, 22nd January, 2013
1. "Back Squat"
2 - 2 - 2 - 2 - 2
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2. For Time -
25 x Overhead Squat 50/35kg
25 x Pull Ups
25 x Wall Ball 10/7kg
25 x Toes To Bar
Every Break = 15 x Burpees
12 Minute cut off
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"
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