SAT WOD

7 Rounds for time of ;

7 Deadlift 100kg 70kg
7PullUps
7 Burpees Jump and touch 1 foot above reach

FRI WOD

Thrusters 21 Reps 40kg 30 kg
200M Run
HSPU 21 Reps
200M Run
Pull Ups 21 Reps
200M Run
Hang power Snatch 21 Reps 40kg 30kg
200M Run
KBS 21 Reps
200M Run

THURS WOD

OHS 3 , 3 , 3 , 3 , 3 reps

WED WOD

AMRAP 20 Minutes of

9 Pull ups
15 KBS
21 Double undeers

Tues WOD

Five rounds for time of:
H S Clean, 15 reps 60kg 40 kg
30 Push-ups

MON WOD

5 Rounds for time of:

HSPU x6
Ring Dip x9
Dead Lift x 15 60% of 1RM
Run 200 mtrs

SAT WOD

Rest Day

Come in and do 1 of the workouts you have missed this week .

FRI WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

THURS WOD

Dead Lift 1,1,1,1,1,1,1

Shaking Hands after a workout . More than just a workout really ...... Fitness in a group environment with friendly competitiveness , each one pushing the other on . I know it would be really hard to get to where we go alone .Got to love CrossFit !!!!

WED WOD

Run 400
10 HSPU
20 Pullups
30Pushups
40Squats
50 Box Jumps
60 Burpees
Run 400

Burpees Jump and touch chalk mark ( on the wall) 1 Foot above Reach .

TUES WOD

5 Rounds

15 Double Unders
9 Push Press / Jerk (60kg/40kg)
7 Weighted Pull up (24kg/16kg)
400Mtr Run

MON WOD

21-18-15-12-9-6-3 reps for time:-
KB Swing 24kg (16kg)
Pullup
Situp

SAT WOD

PRESS1-1-1-1-1

PUSH PRESS3-3-3-3-3

PUSH JERK 5-5-5-5-5

FRI WOD

5 Rounds For Time of
Run 400
10 Dead Lift 100kg 80kg

THURS WOD

Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

WED WOD

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

TUES WOD

Truster 3,3,3,3,3

Then 7 KBS
7 Box jump
7 Push up
7 Rounds

MON WOD

So What,s Your Excuse !



Run 250 meters
Sumo deadlift highpull 21 reps 40 kg 30kg
Pull-ups 15 reps

SAT WOD

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 40kg 30 kg
Ring Dips
Sit ups

FRI WOD

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 25kg dumbbell for pistols. Post time to comments.

THURS WOD

Snatch 1-1-1-1-1-1-1 reps

WED WOD

For Time


25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 32 kg 24kg
30 Sit-ups
20 Hang squat cleans,30kg
25 Burpee
30 Wall ball shots, 10 kg Ball
20 Pull-ups

TUES WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

MON WOD

THE VIEW FROM THE FRONT DOOR SATURDAY MORNING




40kg Thruster, 5 reps
40kg Hang Powercleans, 7 reps
40kg Sumo Deadlift High-pull, 10 reps

AMRAP 20 mins

SAT WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

FRI WOD

5 rounds for Time of

15 Ring Dip
15 Pull up
15 SDLHP 40kg 30kg
Run 200

THURS WOD

Dead Lift 1,1,1,1,1,1,1