Whiteboard 14062012

By |June 14th, 2012|Scoreboard| Comments

Thursday 14 06 2012

Deadlift 3 -3 -3

For time:
200M Run
20 Squats
20 Pull ups
20 Kettle bell swings 24kg(16kg)
20 Thrusters 45kg (30kg)
20 Box jumps 24″(20″)
20 Wall ball 20lb(16lb)
20 Burpees
20 Push Press 45kg (30kg)
200M Run

Log results online to Beyond the Whiteboard

Daily Whiteboard: Whiteboard

By |June 14th, 2012|WOD| Comments

Whiteboard 13062012

By |June 13th, 2012|Scoreboard| Comments

Wednesday 13 06 2012

Weight lifting Skills 6:30Pm

Power Clean 5 -2 -1

“Grace” Heavy

For Time:
30 Clean & Jerks 70 kg (50kg)

Team AMRAP 8 Min
200M Run
Burpies
Plank

Log results online to Beyond the Whiteboard
Daily Whiteboard: Whiteboard

By |June 13th, 2012|WOD| Comments

Whiteboard 12062012

By |June 12th, 2012|Scoreboard| Comments

Tuesday 12 06 2012

Overhead Squat 2 reps on the minute for Ten minutes.

As many rounds as possible in 10 mins of:
6 clapping Push-up
6 Kettlebell Swings 32kg (16kg)
6 chest to bar Pull-up
6 Box Jump 24″ (20″)

Log results online to Beyond the Whiteboard
Daily Whiteboard: Whiteboard

By |June 11th, 2012|WOD| Comments

Monday 11 06 2012

Public Holiday Monday 11th June We are Closed.
See you back at the box on Tuesday.

For a Time
Run 1.4km

Log results online to Beyond the Whiteboard

Today’s mission is to spend 10 minutes working on your forgotten lower leg bits. Get those tissues unstuck and see how much easier squatting and running is.

By |June 11th, 2012|WOD| Comments

Sunday 10 06 2012

Enjoy the weekend Rest Up.

Public Holiday Monday 11th June We are Closed.

CrossFit for Hope showing our support by doing what we do best -Getting a WOD in!

By |June 10th, 2012|WOD| Comments

Whiteboard 09062012

By |June 9th, 2012|Scoreboard| Comments

Saturday 09 06 2012

8am Weight Lifting skills

9am CrossFit Hope

“Hope”
Three rounds of:
Burpees
Power snatch 35kg (25kg)
Box jump, 24” (20″)
Thruster 35kg (25kg)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The […]

By |June 9th, 2012|WOD| Comments