1. As Many Rounds as Possible in 30 Minutes of -
3 x Strict Handstand Push Ups
6 x Deadlift 125/85kg
9 x Box Jumps 24/20"
27 x Double Unders
Rest 1 Minute
WOD - Monday, 14th September, 2014
1. For Time, 21 - 18 - 15 - 12 - 9 - 6 - 3 of -
Wall Ball 10/7kg
Kettlebell Swings 24/16kg
Burpees (to a pull up bar)
Chest to Bar Pull Ups
Sit Ups (RX+ option - GHD)
WOD - Saturday, 12th September, 2015
1. With a 30 Minute Cap, Perform -
"Isabel"
30 x Snatch 60/40kg
Rest 2 Minutes
"Diane"
21 - 15 - 9 of -
Deadlift 102/70kg
Handstand Push Up
Rest 2 Minutes
2 Round of "Kelly"
Run 400m
30 x Box Jump 24/20"
30 x Wall Ball 10/7kg
Time Remaining - Max Rounds "Cindy" -
5 x Pull Ups
10 x Push Ups
15 x Squats
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%)
---------------------------
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
--------------------
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
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