WOD - Thursday, 23rd April, 2015

1. Every 3 Minutes for 27 Minutes, Complete -

Run 100m

16 x Burpees (Lateral Jump Over Bar)

8 x Clean and Jerk 60/40kg

WOD - Wednesday, 22nd April, 2015

1. In Teams of 2 - For Time -

150 x Wall Ball 10/7kg 

(5 max at a  time per partner)

21 - 15 - 9 of -

Deadlift 100/70kg

Handstand Push Up

1 person work - 1 person rest (swap as necessary)

200 x Slam Ball 22/9kg 

(10 max at a  time per partner)

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2. As Many Reps as Possible in 3 Minutes -

Hollow Rocks (1 work/1 rest)

WOD - Tuesday, 21st April, 2015

1. As Many Rounds as Possible in 5 Minutes of -

Row (Calories)

Rest 1 Minute

2. As Many Rounds as Possible in 5 Minutes of -

Air Bike (Calories)

Rest 1 Minute 

3. As Many Rounds as Possible in 5 Minutes of -

10 x Kettlebell Swings 24/16kg

30 x Double Unders

Rest 1 Minute

4. As Many Rounds as Possible in 5 Minutes of -

10 x Walking Lunge 20/15kg DB's

10 x Push Ups

Rest 1 Minute

5. As Many Rounds as Possible in 5 Minutes of -

10 x Slam Ball 22/9kg

10 x Burpees

WOD - Monday, 20th April, 2015

1. "Back Squat"

10 - 10 - 10

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

10 x Front Squat 30/20kg

3 x Bar Muscle Ups

Rest 2 Minutes -

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

20 x Push Press 30/20kg

10 x Toes to Bar

WOD - Saturday 18th April, 2015

1. You have 6 Minutes to complete each round, any time you have left over in 6 Minutes becomes rest -

5 Rounds of -

Run 400m

20m Bear Crawl

40m Burpee Broad Jump

Run 400m

*if the round is not completed in 6 minutes revert to amrap

*Record your slowest round time.

WOD - Friday, 17th April, 2015

1. Every 90 seconds perform the following -

Clean and Jerk 

1. 3@70%

2. 3@70%

3. 2@75%

4. 2@75%

5. 2@75%

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2. In teams of 2, As Many Rounds as Possible in 14 Minutes of -

10 x Clean and Jerk 60/40kg (1 for 1)

10 x Burpee Box Jump 20" (1 for 1)

10 x Burpee Pull Ups (1 for 1)

WOD - Thursday, 16th April, 2015

1. CFH Partner Triathlon - In Teams of 5, For Time -

Ride 14KM

Row 10KM

Run 7.2KM

Swap as often as you like. 3 people working while 2 rest.