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Friday 10 May - Babera 9 May 2013 | 03:00 pm
Warm Up CrossFit Warm Up 5 Rounds 10m Hitler Walk 10 Broad Jump 25 Wall balls WOD "Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes bet...
Thursday 9 May 8 May 2013 | 03:09 pm
Warm Up CrossFit Warm Up Work up to 70% Back Squat/Press/Deadlift "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Each component you have three attempts to attain your highest...
Wednesday 8 May 2013 - Thrusters 7 May 2013 | 02:00 pm
Warm Up CrossFit Warm Up Instructor Lead thruster Practice Hip release Hamstring Release Run 200m forward Run 200m backwards WOD For Time 100 Thrusters 42.5/30 * Each time you break the athlete is to ...
Tuesday 7 May - Hanging Tough 6 May 2013 | 02:00 pm
Warm Up CrossFit Warm Up Shankle Bar Warm Up - 2 x High Hang pulls - 1 x squat clean (work up to rx'd or weight being used for wod) WOD For Time (20 min cut off) 100 Hang Cleans 65/45 * Each time the ...
Monday 6 May - Jerk, Run, Pull 5 May 2013 | 02:21 pm
Warm Up CrossFit Warm Up Hip Release Broad Jumps x 10 (focus on the hip drive) Bottom to bottom squats x 10 WOD Part 1 5 Rounds for Load and executions (20min) 2 Front Squats - Focus on speed out of t...
Saturday Madness 4 May 2013 - Partner WOD 3 May 2013 | 01:49 pm
CrossFit Warm Up With a continuous running clock complete the following for total score Pair up and complete as a team of two. 5min As much weight as possible in 5 minutes Deadlift 120/80 Each member ...
Friday 4 May 2 May 2013 | 08:04 pm
4 rounds for time of: 27 Box jumps, 24" box 20 Burpees 11 Squat cleans, 70/50 Post time to comments.
Wednesday 1st May 2013 - 30 Apr 2013 | 04:29 pm
Five rounds for time 10 Handstand push ups 25 Wall Balls (must be unbroken, each break incurs a 50 double under penalty) 20m OH Lunge 20/10kg plates (each time the plate touches the ground you run 100...
Modified McGHEE 29 Apr 2013 | 05:06 pm
30min AMRAP 5 Deadlifts (125/80) (deadlifts must be unbroken or set doesn't count) 9 Hand Release Pushups (deficit push ups on two plates) 13 Burpee Box Jumps (24"/20")
Monday 29 April - Lets go after that PR 28 Apr 2013 | 03:31 pm
WOD Chase your 1RM PR......(40mins) Part 2 5min Amrap 25 Double Unders 10 KB Swings 32/24
