FRI WOD

Hang power clean 1-1-1-1-1-1-1 reps

Or Wall Ball
Box Jump
SDLHP
Push Press
Jumping Pull up
20 seconds work time 10 seconds rest 8 rounds 1 minute rest between each exercise

Post reps to comment .

Post loads to comments.

THURS WOD

Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

WED WOD

Thruster 1-1-1-1-1-1-1 reps

Tues WOD

3 Rounds for Time of


9 D/L 80% of 1 RM
9 Ring Dips
9 KTE
12 Burpees
21 Box Jumps 24 Inch Box

Monday WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.


Or there will be a substitute workout at the Shed !

Sun Rest Day

Sat WOD

4 Rounds for time

9 x Power Clean & Jerk 60/40kg
9 x KB Swings 32/24kg
9 x Pull ups
Run 400m

WOD Fri

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

WOD Thurs "NATE"

Brad. Sleeping Between Rounds again .

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

or SUB 2 Ring Rows
2Ring Dips
4Pushups
8 KBS

Post rounds completed to comments.

WOD

Video thanks to CrossFit Montclare

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
KTE

Post time to comments.

WOD

This is why we CrossFit

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

WOD

Complete three rounds for time of:
Squat clean, 30 reps 40kg (20kg)
30 Pull-ups
Run 800 meters

Post time to comments.

Rest Day

A special note to Noel Harrison for the web site ,and congrats with the personal best overhead "Well done and thanks for all your help" .

Clean and Jerk 3,3,3,3,3,3,3

WOD

Muscleup 30Reps for Time

We will also be teaching kipping pullups and Muscle up progressions

WOD

Complete as many rounds as possible in 20 minutes of:-
400m Run
12 KB swings 24/16
21 Pushups

Thanks to CF Brisbane

WOD

Front Squat 3,2,1,1,1

Then........ 3 Rounds For Time of
20 Wall Ball 10kg (6kg)
20 Pull Ups
Thanks to CF Brisbane

WOD

5 Rounds For Time of

21 Thrusters 30kg (20kg)
21 Double Unders
Thanks to CF Brisbane

Push Press

Push Press 1,1,1,1,1,1,1,1,1,1

Rest Day

"You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no. Learn to stick up for yourself. Just because it’s your Mom’s birthday, or your best friend’s wedding, or your company outing does not mean you “have” to eat crappy food. It’s always a choice, and I would hope that you stopped succumbing to peer pressure in 7th grade."

read more ... Byers Gets Diesel: Change your life in thirty days

WOD

Burpee 5
Hang Clean 10 40kg 30kg
KTE 15
AMRAP 20 mins
Thanks to CF Brisbane