1. Front Squat
3@80% - 2@85% - 3@80% - 3@80% - 3@80% - 3@80%
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2. As Many Rounds as Possible in 12 Minutes of -
10 x Wall Ball 10/7kg
15 x Push Ups
Run 200m
WOD - Saturday, 24th May, 2014
1. In teams of 2,
26 Minute AMRAP of -
1. Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks 60/40kg until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks)
(Each person only runs once and C and J’s once)
Partner A runs 400 M
Partner B does AMRAP Back squats 60/40kg
from floor until A returns.
from floor until A returns.
Switch and repeat.
(Again, each person only runs once and squats once. Each back squat = 1 pt)
Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. (10 Double Unders = 1 pt).
Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees = 1 pt
If above is completed in less than 26 minutes, start over and continute until 26 minute cap.
Partner Workout courtesy of Commonwealth CrossFit.
WOD - Friday, 23rd May, 2014
1. "Hang Snatch"
3 - 3 - 3 - 3 - 3
80 - 85% of 1RM Hang Snatch
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2. For Time -
Run 800m
30 x Muscle Ups/ 60 x Pull Ups
100 x Push Press 30/20kg
15 Minute Time Cap
WOD - Thursday, 22nd May, 2014
1. For Time - 50, 40, 30, 20, 10 of -
Squat
Box Jump 24/20"
Kettlebell Clean 24/16kg (Alternating Arms)
Double Unders
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2. Tabata -
Push Ups
Walk Lunge (20/10kg Overhead)
WOD - Wednesday, 20th May, 2014
1. As Many Rounds as Possible in 5 Minutes of -
10 x Handstand Push Ups
12 x Sumo Deadlift High Pull 45/32
15 x Sit Ups
18 x Burpees
Rest 3 Minutes
1. As Many Rounds as Possible in 7 Minutes of -
10 x Handstand Push Ups
12 x Sumo Deadlift High Pull 45/32kg
15 x Sit Ups
18 x Burpees
Rest 3 Minutes
1. As Many Rounds as Possible in 9 Minutes of -
10 x Handstand Push Ups
12 x Sumo Deadlift High Pull 45/32kg
15 x Sit Ups
18 x Burpees
WOD - Tuesday, 20th May, 2014
1. "Push Press"
Take 12 Minutes to Find Your Heaviest Single Rep.
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For Time, 3 Rounds of -
15 x Push Press 30/20kg
25 x Back Squat 30/20kg
Run 800m
WOD - Monday, 19th May, 2014
1. "Back Squat"
1 - 1 - 1 - 1 - 1 - 1
All @ 90% of 1RM
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2. As Many Rounds as Possible in 12 Minutes of -
10 x Knees To Elbow
10 x Deadlift 60/40kg
10 x Kettlebell Swings 24/16kg
30 seconds Top of a Push Up
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