WOD - Thursday, 3rd October, 2013

1. As Many Rounds as Possible in 25 Minutes -

Run 500m

2 Rounds of -

10 x Pull Ups

10 x Push Ups

30 x Walking Lunge 

WOD - Wednesday, 2nd October, 2013

1. Take 12 Minutes to find your 2RM -

"Press"

-------------------------

2. For Time, 5 Rounds of -

4 x Deadlift 160/100kg

8 x Handstand Push Ups

15 x Burpees (Head Touch)

Rest 1 Minute

"Enough Said"

WOD - Tuesday, 1st October, 2013

1. As Many Rounds as Possible in 12 Minutes of -

10 x Kettlebell Clean and Jerk 24/16kg (Alternating Arm)

20 x Wall Ball 10/7kg

50 x Double Unders

---------------------

2. Partner "Grace"

In groups of 2, For Time -

60 x Clean and Jerks 60/40kg

WOD - Monday, 30th September, 2013

1. "Front Squat"

3 - 3 - 3 - 3 - 3

-----------------------

2. For Time 3 Rounds of -

12 x Burpee Pull Ups

15 x Box Jumps 24/20"

Run 400m

"Please start taking fish oil now to aid your recovery & well being"

WOD - Saturday, 28th September, 2013

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

10 x Box Jumps 24/20"

10 x Wall Ball 10/7kg

10 x Overhead Walk Lunge (20/15kg)

------------------------

2. As Many Rounds as Possible in 8 Minutes of -

10 x Deadlift 60/40kg

5 x Lateral Jump Burpees over the Bar

"Be Extraordinary"

WOD - Friday, 27th September, 2013

1. For Time, 2 Rounds of -

12 x Squat Clean & Jerk 80/55kg

15 x Squat Snatch 60/40kg

18 x Thrusters 40/30kg

100 x Double Unders

"Be willing to go where you think you can't."

WOD - Thursday, 26th September, 2013

1. "EVA"

"Now's the time to lift"