1. For Time, 10 Rounds of -
7 x Toes to Bar
7 x Front Squats 60/40kg
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2. For Time, 10 Rounds of -
5 x Push Ups
5 x Burpee Pull Ups
5 x Burpee Box Jumps 24/20"
"Havin Fun with Friends"
WOD - Thursday, 15th August, 2013
1. "Snatch"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
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2. Proceed through the sequence completing as many reps as possible in 10 minutes of -
20 x Squat Snatch 35/20kg
20 x Squat Snatch 60/35kg
20 x Squat Snatch 75/45kg
AMRAP of Squat Snatch 90/55kg
WOD - Wednesday, 14th August, 2013
1. "Jerk"
3 - 3 - 3 - 3 - 3
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2. As Many Rounds as Possible in 12 Minutes of -
BUY IN - 40 x Pull Ups
6 x Deadlift 110/75kg
8 x Push Ups
12 x Squats
WOD - Tuesday, 13th August, 2013
1. "Modified Michael"
For Time, 3 Rounds of -
Run 800m
50 x Kettlebell Swings
50 x Sit Ups
WOD - Monday, 12th August, 2013
1. "Back Squat"
5 - 5 - 5 - 5 - 5
-------------------------
2. As Many Rounds as Possible in 10 Minutes of -
5 x Burpees (Head Touch)
10 x Thrusters 20kg
30 x Double Unders
WOD - Saturday, 10th August, 2013
1. As Many Rounds As Possible in 18 Minutes of -
15 x Box Jumps 24/20"
12 x Chest to Overhead 50/35kg
9 x Toes To Bar
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2. As Many Rounds As possible in 5 Minutes of -
1 x Wall Climbs
WOD - Friday, 9th August, 2013
1. "Josh"
For Time -
21 x Overhead Squats 42/30kg
42 x Pull Ups
15 x Overhead squats 42/30kg
30 x Pull Ups
9 x Overhead Squats 42/30kg
18 x Overhead Squats
18 x Overhead Squats
10 Minute Cut Off
-------------------
2. For Timed Efforts -
4 x 400m Run
Precisely 2 Minutes Rest Between Efforts.
For all those that think CrossFit weight training will make you "Bulky".
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