WOD - Friday, 11th September, 2015

1. In teams of 3, For Time -

100 x Burpee Box Jump Over 24/20" (1 each at a time)

21 x 100m Shuttle Run (1 each at a time)

100 x Slam Ball 22/9kg (1 each at a time)

100 x Dumbbell Hang Snatch 20/15kg (Alt Arms - 10 each at a time)

Each Partner at some stage of the WOD must run/row a total of 1600m, individually or as a team. 

The 800m track is not compulsory. Any track used at CFH can be used.

WOD - Thursday, 10th September, 2015

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

Thruster

(No Racks used)

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2. With a 12 Minute Cap, Perform -

40 x Deadlifts 60/40kg

30 x Clean and Jerk 60/40kg

Max Rounds in time remaining of -

5 x Thruster 60/40kg

10 x Chest to Bar Pull Ups

WOD - Wednesday, 9th September, 2015

1. "Front Squat"

3@55% - 3@65% - 3@75% - 2 x (3@87.5%)

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2. As Many Rounds as Possible in 17 Minutes of -

50 x Sit Ups

50 x Strict Press 20kg (Barbell or DB's)

25 x Box Jumps 24/20"

WOD - Tuesday, 8th September, 2015

1. "Bench Press"

3 - 3 - 3 - 3 - 3 

all @80 - 85% of 1rm

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

10 x Wall Ball 10/7kg

20 x Kettlebell Swings 24/16kg

40 x Double Unders

WOD - Monday, 7th September, 2015

1. "Luce"

For Time, 3 Rounds of -

Run 1km

10 x Muscle Ups/20 x Strict Pull Ups

100 x Squats

Where possible wear a 10kg vest.

WOD - Saturday, 5th September, 2015

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

3 x Chest to Overhead 70/45kg

5 x Back Squat 70/45kg

1 x Rope Climb

Then take 8 Minutes to Find a Heavy Single of -

Clean and Jerk

WOD - Friday, 4th September, 2015

1. In teams of 2, For Reps -

6 Rounds on each movement - 

For 30 seconds Partner 1 works while partner 2 rests.

Then, 

Partner 2 will work for 30 seconds while partner 1 rests.

For 6 Rounds (6 Minutes)

Chest to Bar Pull Ups

Wall Ball 10/7kg

Air Bike (Calories)

DB Snatch 20/15kg (Alternating Arms)

Row (Calories)