1. Take 20 Minutes to find your -
Hang Snatch 2RM
Reps unbroken
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2. As Many Rounds as Possible in 12 Minutes of -
15 x Overhead Squat 40/30kg
10 x Knees to Elbow
Recover with the best.
WOD - Monday, 23rd September, 2013
1. Every Minute on the Minute for 15 Minutes -
1 x Squat Clean
Maintain a min of 85% of you 1RM.
Your score will be total Load lifted over the course of the 15 lifts.
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2. "Back Squat"
4 - 4 - 4 - 4 - 4
all @80% of your 1RM
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3. As Many Rounds as Possible in 5 Minutes of -
8 x Front Squat 60/40kg
10 x Push Ups
WOD - Saturday, 21st September, 2013
1. "Thruster"
1 - 1 - 1 - 1 - 1
90 to 105% 1rm
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2. "Reebok CrossFit Open WOD 13.4"
As Many Reps as Possible in 7 Minutes of -
3 x Clean & Jerk 60/42kg
3 x Toes to Bar
6 x Clean & Jerk 60/42kg
6 x Toes to Bar
9 x Clean & Jerk 60/42kg
9 x Toes to Bar
12 x Clean & Jerk 60/42kg
12 x Toes to Bar
15 x Clean & Jerk 60/42kg
15 x Toes to Bar
18 x Clean & Jerk 60/42kg
18 x Toes to Bar
Infinite Ladder until time ceases.
WOD - Friday, 20th September, 2013
1. "Fight Gone Bad"
Three rounds for Reps of -
Sumo deadlift high-pull 35kg(Reps)
Box Jump 20" box (Reps)
Push-press 35kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of "rotate", the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.
WOD - Thursday, 19th September, 2013
1. "Diane"
For time, 21- 15 - 9 of -
Deadlift 102/70kg
Handstand Push Ups
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2. As Many Rounds as Possible in 8 Minutes of -
10 x Walk Lunge
10 x Squats
10 x Burpees
WOD - Wednesday, 18th September, 2013
1. For Time -
Run 1600m
50 x Wall Ball 10/7kg
Run 1200m
40 x Wall Ball 10/7kg
Run 800m
30 x Wall Ball 10/7kg
Run 400m
20 x Wall Ball 10/7kg
Run 200m
10 x Wall Ball 10/7kg
"4 4 5"
WOD - Tuesday, 17th September, 2013
1. For Time, 5 Rounds of -
20 x Pull Ups
30 x Kettlebell Swings
40 x Double Unders
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2. Tabata
Push Ups
Sit Ups
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