FRI WOD 2/3/2012

Back Squat 3x3


Tabata Squat
Tabata Pushup

THURS WOD 1/3/2012

Hang Power Snatch, Hang Snatch 1,1,1,1,1,1,1


Team WOD AMRAP 12 Minutes
10 Hang Power Snatch 42.5kg(30kg)
7 Burpees
Farmers Carry 1x Car park 42kg(32kg)

WED WOD 29/2/2012

20 MIN AMRAP
1 Rope Climb 7 Mtrs
10 SDLHP 42.5kg(30kg)
15 Wall Ball 10kg(6kg)

Or

20 Min AMRAP
10 KTE
10 SDLHP 42.5kg(30kg)
15 Wall Ball 10kg(6kg)

TUES WOD 28/2/2012

Weighted Pullups 3,3,3,3,3




Run 800Mtrs
30 Ground to Overhead 60kg(40kg)
Run 800Mtrs

MON WOD 27/2/2012

OHS 3x5

Rest Then
50 D/U
21 OHS
75 D/U
15 OHS
100 D/U
9 OHS

No racks, weight must be taken from the floor.

Post, Weight and Time to Comments

Photo, Sue OHS, CrossFit Fenrir

SUN REST DAY 26/2/2012

SAT WOD 25/2/2012

FRI WOD 24/2/2012

Deadlift 3x5

15,12,9
DeadLift 120kg(85kg)
Box Jump 30Inch(24Inch)
Pullup
Ring Dip

THURS WOD 23/2/2012

Split Jerk, 10 Minutes s To Find a Heavy Double


Swinging Annie 50,30,40,20,10 Reps for time of

KBS 24kg (16kg)
Situps

WED WOD 22/2/2012

Press3x5


Muscle Ups 5 Attempts Max Reps




Run 400 Mtrs 20kg(15kg) Sandbag
21 Pullups
Run 400 Mtrs 20kg(15kg) Sandbag
21 Pullups
Run 400 Mtrs 20kg(15kg) Sandbag
21 Pullups
Run 400 Mtrs 20kg(15kg) Sandbag

TUES WOD 21/2/2012

Clean 5,3,2,2,1,1,1,1

21,15,9 Reps for time
Power Clean 50kg(35kg)
Thruster

MON WOD 20/2/2011

Squat 3x5

10 Min AMRAP
7 Front Squats 70kg(50kg)
5 HSPU
30 Double Unders

SUN REST DAY 19/2/2012

SAT WOD 18/2/2012

20 Min AMRAP
Run 400Mtrs
7 Muscle Ups

FRI WOD 17/2/2012

Split Jerk 2,2,2,2,2

3 Rnds For Time
21 Wall Ball 10kg(6kg)
21 Toes To Bar
21 SDLHP 42.5kg(30kg

THURS WOD 16/2/2012

"DT"

5 Rnds For Time
12 Deadlifts 70kg(50kg)
9 Hang Power Cleans 70kg(50kg)
6 Push Jerks 70kg(50kg)

WED WOD 15/2/2012

Snatch 5,3,2,2,1,1,1,1


Run 400Mtrs
21,15,9
Power Snatch 42.5kg(30kg)
Pullup
Run 400Mtrs

Scale Reps and weight as needed

TUES WOD 13/2/2012

Muscle Up; 5 attempts Max reps without dropping from the rings. Full turnout if you can.

30 GHD; get the GHD done between efforts




For Time
100 Shoulder to Overhead 42.5kg(30kg)
100 Box Jumps 24Inch 18 Inch Box
Partition the Box jumps and Overheads how you wish, 15 minute cap.

MON WOD 13/2/2011

Deadlift 1,1,1,1

OHS 1,1,1,1

SUN REST DAY 12/1/2012

SAT CLOSED 11/2/2012

Closed Due To The 2012 "Again Faster" Hard'nup Challenge

FRI WOD 10/2/2012

Press 1,1,1,1

Rest 5 Mins Then

"Hellen"
3 Rnds
Run 400mtrs
21KBS 24kg(16kg)
12 Pullups

THURS WOD 9/2/2012

30 MU for time
or 10 Mins MU Skills


12 Min AMRAP
Run Car Park x2
30 Squats
20 Pushups
10 Toes To Bar

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WED WOD 8/2/2012

Clean & Jerk 5,3,2,2,1,1,1,1

"Grace"
30 Clean & Jerk 60kg(4okg)

TUES WOD 7/2/2012

Weighted Pullups 1,1,1,1

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings 24kg(16kg)
60 Sit-ups
70 Burpees

MON 6/2/2012

Back Squat 1,1,1,1
OHS 1,1,1,1

10 Min AMRAP
15 WAll Ball 10kg(6kg)
30 Double Unders

SUN REST DAY 5/2/2012

SAT WOD 4/2/2012

10 Mins Rope Climbs


21,18,15,12,9,6,3 Reps for time
Overhead Lunge 20kg Plate(15kg)
KBS 24kg(16kg)
Burpees

Thanks to CrossFit Brisbane for the WOD



Weight lifting Class 8.30am

FRI WOD 3/2/2012

Deadlift 3x3

For Time
3Rnds
Run 400mtrs
10 Thrusters 60kg(40kg)


9,6,3
HSPU
Pullup(Strict)

THURS WOD 2/2/2012

Hang Clean
10 Minutes, Work up to a Heavy Double


21,15,9 Reps For Time
Hang clean 60kg(40kg)
Burpee
7 Min Cut off