WOD - Wednesday, 1st April, 2015

1. For Time -

50 x Box Jumps 24/20"

50 x Knees to Elbow or 100 x Sit Ups

50 x Kettlebell Swings 24/16kg

50 x Push Press 20kg

50 x Burpees (to a pull up bar)

50 x Med Ball Cleans 10/7kg

50 x Handstand Push Ups

(35 min cap)

WOD - Tuesday, 31st March, 2015

1. "Murph"

For Time -

Run 1600m

100 x Pull Ups

200 x Push Ups

300 x Squats

Run 1600m

Partition Pull Ups, Push Ups and Squats as needed.

If you have webbing or a 10kg weight vest, wear it.

Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. 

Ambushed on the 28th by overwhelming Taliban forces, 

Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed.

WOD - Monday, 30th March, 2015

1. "CrossFit Total II"

Take 50 Minutes to Find your 1RM

Overhead Squat

Bench Press

Clean

WOD - Saturday, 28th March, 2015

1. 15.5

For Time - 27, 21, 15, 9 of

Row (Calories)

Thruster 43/30kg

WOD - Friday, 27th March, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3

all @80% of 1rm

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2. As Many Rounds as Possible in 15 Minutes of -

5 x Pull Ups

10 x Push Ups

15 x Squats

Run 100m

Rest 30 seconds

WOD - Thursday, 26th March, 2015

1. In Teams of 2, For Time -

100 x DB Burpee Deadlift 20/15kg

100 x DB Thruster 20/15kg

100 x DB Snatch 20/15kg (Alternating Arms)

1200m Farmers Carry (2xDB's 20/15kg)

1 team member works while the other rests.

1 Partner carrying the DB's on farmer carry.

WOD - Wednesday, 25th March, 2015

1. Every Minute on the Minute for 10 Minutes -

1 x Power Clean

1 x Hang Squat Clean (unbroken)

1 x Jerk

Start at 70% of 1rm Clean and work to a heavy single.

Missed Lift = -2.5kg for next lift.

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2. As Many Rounds as Possible in 11 Minutes of  -

3 x Chest to Overhead 70/45kg

6 x Front Rack Lunge 70/45kg
9 x Deadlift 70/45kg

Run 100m