Wednesday 20 06 2012

CrossFit Kids gets children to exercise
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Bench Press 5 -5 -5

For time:
Run 1km
15 Hand Stand Pushups
20 Wall Walks
25 Toes to Bar
30 Ring Dips
35 Ring Rows
40 Clean & Jerks 50kg (35kg)

Log results online to Beyond the Whiteboard

Daily Whiteboard: Whiteboard

Weight […]

By |June 20th, 2012|WOD| Comments

Whiteboard 19062012

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Tuesday 19 06 2012

Dead Lift 5RM

3 Rounds for time:
20 KB Swings 32kg (24kg)
20 Wall Balls 20lb (14lb)
40 Double Unders

Log results online to Beyond the Whiteboard

Daily Whiteboard: Whiteboard

By |June 19th, 2012|WOD| Comments

Whiteboard 16062012

By |June 18th, 2012|Scoreboard| Comments

Whiteboard 18062012

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Monday 18 06 2012

Press 5 -3 -1

“Barbara”
Five rounds for time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest precisely three minutes between rounds.

Post time including rest breaks.

Log results online to Beyond the Whiteboard

Daily Whiteboard: Whiteboard

By |June 18th, 2012|WOD| Comments

Sunday 17 06 2012

Shaolin Monk Balances On 2 Fingers

By |June 17th, 2012|WOD| Comments

Saturday 16 06 2012

Weight Lifting Skills – 8am

WOD – 9am

“Team WOD”
For time:
140 KB Swings 24kg (16kg)
220 Squats
130 Sit Ups
100m Sled push
50m Tyre Flip
110 KB Swings 24kg (16kg)
110 Squats
110 Sit Ups
100m Sled push
50m Tyre Flip

Log results online to Beyond the Whiteboard

Daily Whiteboard: Whiteboard

By |June 16th, 2012|WOD| Comments

Whiteboard 15062012

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Friday 15 06 2012

Max push ups unbroken

3 Rounds for reps of:

1min Snatch  55kg (35kg)
1min GHD Sit Ups
1min Wall Walks
1min Row (Calories)
1min Ring Dips
1min Toes to Bar
1min Double unders

Start on any of the stations and work through . When you complete all exercises rest 1min, then repeat for 3 rounds.

Log results online to Beyond the Whiteboard

Daily Whiteboard: Whiteboard

By |June 15th, 2012|WOD| Comments