Crossfitwaterford - crossfitwaterford.com - CrossFit Waterford
General Information:
Latest News:
Untitled 26 Aug 2013 | 11:00 pm
w.o.d emom for 10 minutes do 3 cleans then 30-20-10-20-30 Burpees kettlebell swings 16/12kg
Monday the 26-08-13 25 Aug 2013 | 05:41 pm
W.O.D 20 minutes to work up to a 3 rep max squat then “Fran” 21,15,9 thrusters 42/30kg pullups
Friday the 21-08-13 22 Aug 2013 | 11:00 pm
w.o.d 20 rep max deadlift then amrap 12 minutes 30 box jumps 24/18″ 20 meter backwards bear crawl 30 pushups 20 meter forward bear crawl 3 by 20 meter heavy prowler push
Thursday the 22-08-13 21 Aug 2013 | 11:00 pm
W.O.D amrap 7 minutes burpees rest 4 minutes amrap 7 minutes wallballs rest 4 minutes run 1.1 k
Wednesday the 21-08-13 20 Aug 2013 | 11:00 pm
W.O.D 20 rep max back squat then 20 front rack lunges 52/35kg 200 meter run 20 hang power cleans 52/35kg 200 meter run 20 front squats 52/35kg
Tuesday the 20-08-13 19 Aug 2013 | 09:47 pm
W.O.D 20 rep max press then 3 5 minute rounds with 5 movements per round and 2 minutes break between each round 1.rope climbs 2.pushpress 35/25kg 3.burpees 4.box jumps 24/18″ 5.double unders
Monday the 19-08-13 18 Aug 2013 | 08:05 pm
W.O.D 20 rep max thruster – from the rack then 30-25-20-15-10-5 thrusters 20/15kg kettlebell swings 24/16kg
Friday the 16-08-13 16 Aug 2013 | 01:31 am
w.o.d 4 4 minute rounds with 3 minutes break between each round 5 deadlift – go heavy 400 meter run max burpees for the remainder of the 4 minutes score is weight and amount of burpees
Thursday the 15-08-13 14 Aug 2013 | 09:25 pm
w.o.d E.m.o.m for 12 minutes do 3 cleans then amrap 12 minutes 40 wallballs 9/7kg 40 meter bear crawl
wednesday the 14-08-13 14 Aug 2013 | 01:15 pm
w.o.d 20 mins to get a 5 rep max press then amrap 8 minutes 10 pushpress 45/30kg 10 front rack lunges 45/30kg
