MON WOD

OHS 1,1,1,1,1,1,1

SAT WOD

In teams of two complete

60 Burpees
150Box Jumps 30inch(24inch)
200 KBS 24kg(16kg)
1.6km Run

Teams can complete the above in any order, in any combination (these reps can be fractioned ala Murph). Only one athlete working at a time

FRI WOD

Complete 10 Rounds of the following.
10 x Pull-ups
10 x Air Squats
10 x Push-ups
10 x KB Swings

Each round has a 2:00 running clock, representing the time interval each athlete has to complete the workload. If time expires before a round is completed the WOD is over and the athlete's score remains as is. The only available rest is time remaining (if any) from each 2:00 minute trial.

THURS WOD

Hang Squat Clean 5,5,5,5,5

WED WOD

Run 400 Mtrs
70 Wall-ball shots 10kg(6kg)
Run 400 Mtrs
50 Wall-ball shots 10kg(6kg)
Run 400 Mtrs
30 Wall-ball shots, 10kg(6kg)




Rob 16 Days Paleo "Charging"

TUES WOD

For Time
RUN 400 Mtrs
Chest to Overhead 30 Reps 60kg(40kg)
Run 600 Mtrs
Chest to Overhead 20 Reps 60kg(40kg)
Run 800 Mtrs
Chest to Overhead 10 Reps 60kg(40kg)

Bar must be cleaned from floor

MON WOD

OPEN 7am -9am Only Today

The Mystery Tour ?

SUN REST

SAT WOD

New CrossFit gear avalable "The Push Jerk Crash Helmet"!...Here is Dave looking Sexy as with the latest model.

WOD

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

FRI WOD

Deadlift 5-5-5-5-5 reps

THURS WOD

Complete as many rounds in 12 minutes as you can of:
85kg(60kg)Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

The Man with the Longest Arms in the world Tommy!

WED WOD

For Time
50 Double Unders
30Thrusters 40kg(30kg)
30 Pullups
30 KBS 24kg (16kg)
50 Double Unders
20 Thusters 50kg (35kg)
20 Pullups
20 KBS
50 Double Unders
10 Thrusters 60kg(40kg)
10 Pullups
10 KBS

TUES WOD

For time:
10 Muscle-ups
15 Handstand push-ups
Squat clean, 20 reps 70kg(50kg)
Run 500 meters

MON WOD

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

SUN REST