TUES WOD 1/5/2012

9,6,3 Reps For Time
Thruster 75kg(45kg)
Muscle Up

MON WOD 30/4/2012

CrossFit Total
Squat 1 1 1
Press 1 1 1
Deadlift 1 1 1

Warmup sets will be on the whiteboard at the shed.

SUN REST 29/4/2012

SAT WOD 27/4/2012

Tabata Something else, 20 sconds of work followed by 10 seconds of rest 8 rounds of each.

Pullups , Pushups , Situps, Squats. Score the lowest reps of each exercise. 

FRI WOD 27/4/2012

Front Squat
3,3,3,3,3,3,3,3
Following the front squat, max reps of ring dips.

THURS WOD 26/4/2012

20 Min AMRAP
15 Deadlifts 42.5kg(30kg)
10 Hang Power Cleans 42.5kg(30kg)
5 Push Press 42.5kg(30kg)

WED WOD 25/4/2012

SEVEN

7 RNDS FOR TIME

7 HSPU

7 Thrusters 60kg(40kg)

7 KTE

7 Deadlifts 110kg(80kg)

7 Burpees

7KBS 32kg(24kg)

7 PullUps  

 

TUES WOD 24/4/2012

Pressing Lynne

5 Rnds for Max Reps

2/3 Body Weight Press
Max Reps Pullups

Move straight from the press to the pullups, rest as needed between each set.

MON WOD 23/4/2012

12,9,6 Reps for time and load

Clean & Jerk

The clean is a full squat clean, bar cleaned from the floor  taken through a squat finishing in a standing position feet together. The jerk can be a Push Jerk or Split.

SAT WOD 21/4/2012

For Time
21,18,15,12,9,6
Wall Ball 10kg(6kg)
SDLHP 42.5kg(30kg)
21 Double Unders after each set

FRI WOD 20/4/2012

The Bitch is Back!.............. Part of the CrossFit methodology is various time domains. We haven't had a WOD this short in ages. As much as some of you guys fear and hate this one it just woun't be CrossFit if we didn't have something so short and nasty every now and then,..... now would it.

"Fran"
21,15,9 Reps For Time
Thruster 42.5kg (30kg)
Pullup


Compare you times Here

THURS WOD 19/4/2012

Snatch 2,2,2,2,2,2,2

6 Min AMRAP
10 OHS 60kg(40kg)
21 Double Unders

WED WOD 18/4/2012

For Time
100 Burpees
90 Double Unders
30 Muscle Ups

TUES WOD 17/4/2012

10,9,8,7,6,5,4,3,2,1 Reps For Time

Hang Clean 60kg(40kg)
HSPU


The Hang Clean will go through a full squat with the crease in the hip passing below the knee.

MON WOD 16/4/2012

Back Squat 3,3,3,3,3,3,3

Finisher

5 Minutes Max Reps
21 Double Unders
21 KBS 24kg(16kg)

SUN REST DAY 15/4/2012

SAT WOD 14/4/2012

"Murph"
Run 1600Mtrs
100 Pullups
200 Pushups
300 Squats
Run 1600 Mtrs

or "Team Murph" Teams of 2 or more.

or Mini "Murph"

Run 800 Mtrs
50 Pullups
100 Pushups
150 Squats
Run 800 Mtrs

FRI WOD 13/4/2012

7 Rnds For Time

7 Deadlifts 100kg (70kg)
7 Ring Dips
21 Double Unders

THURS WOD 12/4/2012

30,20,10 Reps for Time

OHS 42.5kg(30kg)
Pullups
KBS 24kg(16kg)
Toes To Bar

WED WOD 11/4/2012

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

Try to Increase the weight for each set.

Compare click link Here

Finisher,
Tabata Double Unders
Tabata Hollow Rocks

TUES WOD 10/4/2012

"Kelly"
5 Rnds For Time
Run 400mtrs
30 Box Jumps 24Inch(18Inch)
30 Wall Ball 10kg (6kg)

MON CLOSED 9/4/2012

SUN REST DAY 8/4/2012

SAT WOD 7/4/2012

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 Push press 35kg(25kg)
150 Double-unders

FRIDAY CLOSED 6/4/2012

THURS WOD 5/4/2012

5 Rnds For Max Load

5 Power Clean
5 Front Squat
5 Push Jerk


Power Clean is touch and go at the bottom , pause and re grip at the floor will be a failed attempt. Bar must be kept off the floor until the last Push Jerk is completed. Rest as needed between each round

WED WOD 4/4/2012

3 Rnds For Reps

1 Min Burpees
1 Min SDLHP 32kg(24kg) Kettles
1 Min Wall Ball, 10 ft target 10kg(6kg)
1 Min Box Jumps 24Inch (18Inch)
1 Min Push Press 30kg(25kg)
1 Min Rest

TUES WOD 3/4/2012

"Nate" 20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KBS 32kg(24kg)

MONDAY WOD 2/4/2012

Deadlift 5,5,5,5,5

Finisher, Run 1600 Mtrs For time