WOD - Monday, 9th December, 2013

1. For Time, 5 Rounds of -

Run 400m

10 x Pull Ups

20 x Push Ups

30 x Sit Ups

40 x Squats

Rest 3 Minutes Between Rounds.

WOD - Saturday, 7th December, 2013

1. Take 20 Minutes to Find Your 1 Reps Max of -

Jerk

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2. Partner WOD

As Many Reps as Possible in 10 Minutes of -

1 x Deadlift 100/70kg

One person working at a time - At the top of each minute each partner must perform 

10 x Kettlebell Swings 24/16kg

WOD - Friday, 6th December, 2013

1. Take 12 Minutes to Find a Heavy Single of -

Overhead Squat

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2. As Many Rounds as Possible in 20 Minutes of -

25 x Overhead Squat 50/35kg

Run 400m

25 x Squat Clean 50/35kg

Run 400m

25 x Chest to Overhead 50/35kg

Run 400m

"PB Juice"

WOD - Thursday, 5th December, 2013

1. "Back Squat"

7 - 5 - 4 - 3 - 2 

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

5 x Handstand Push Ups

9 x Knees to Elbow

Run 100m

"Aching? If you are a CrossFitter you are missing out on an extra 20% in recovery. Please start taking fish oil"

WOD - Wednesday, 4th December, 2013

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

6 x Kettlebell Swings 32/24kg

6 x Box Jumps 24/20"

20 x Double Unders

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2. As Many Rounds as Possible in 6 Minutes of -

Burpee Bar Muscle Up

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3. As Many Rounds as Possible in 9 Minutes of -

10 x Wall Ball 10/7kg

10 x Lunge steps 70/45kg (Front Rack)

Run, Jump, Throw, Lift, Climb and Play as much you can and you're life will be happy and long..

"Unknown"

WOD - Tuesday, 3rd December, 2013

1. With a 25 Minute Time Cap -

Run 2400Metres

30 x Snatch 60/40kg

30 x Burpees

30 x Clean & Jerk 60/40kg

30 x Burpees

Max Double Unders

Our Dear Friend.

WOD - Monday, 2nd December, 2013

1. "Hang Power Clean"

2 - 2 - 2 - 2 - 2

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2. For Time, 5 Rounds of -

10 x Thrusters 45/32kg

10 x Chest to Bar Pull Ups