Whiteboard 08062012

By |June 8th, 2012|Scoreboard| Comments

Friday 08 06 2012

Saturday 8am Weight Lifting skills
CrossFit Hope Saturday June 9Th @ 9am. There will be a Breakfast BBQ After workout.
Public Holiday Monday 11th June We are Closed.

2o Min to progress through the following.
(Rest as needed throughout the progression)
Focus on getting quality reps

10 Strict Pull Ups
1 Muscle Up
10 Strict Ring Dips
2 Muscle Ups
10 Kipping Pull Ups
3 Muscle […]

By |June 8th, 2012|WOD| Comments

Whiteboard 07062012

By |June 7th, 2012|Scoreboard| Comments

Whiteboard 06062012

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Thursday 07 06 2012

2 x Max sets of HSPU
2 x L Sits in between sets

AMRAP in 12 Minutes of:
15 KB Swings 24kg (16kg)
15 Burpees

Rest 3 Minutes

For time:
Run 800m
50 Wall Balls 20lb(14lb)
Run 400m
25 Wall Balls 20lb (14lb)
Run 200m

Log results online to Beyond the Whiteboard
Daily Whiteboard: Whiteboard
CrossFit Hope Saturday June 9Th 9am CrossFit Ringwood. There will be a Breakfast BBQ After […]

By |June 7th, 2012|WOD| Comments

Whiteboard 05062012

By |June 6th, 2012|Scoreboard| Comments

Whiteboard 04062012

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Whiteboard 02062012

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Whiteboard 01062012

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Wednesday 06 06 2012

Weight Lifting @ 6:30pm

Snatch

WOD

” Fran “
21,15,9
Thruster’s @ 45kg  (30kg)
Pull-Up’s

Then

Deadlift 5 – 5 -5 -5 -5

Log results online to Beyond the Whiteboard
Daily Whiteboard: Whiteboard
CrossFit Hope Saturday June 9Th 9am CrossFit Ringwood. There will be a Breakfast BBQ After workout.

By |June 6th, 2012|WOD| Comments