Tuesday 05 06 2012

Due to circumstances beyond our control, there will be no 12 midday Class on Tuesday 5th June. We apologise for any inconvenience. Regards Coach Tristan

For Time
500m Row
40 Squats
30 Sit-Up’s
20 Push-Up’s
10 Pull-Up’s

Then

Amrap in 8 minutes-
10 Double Under’s
10 Burpies
10 Kettlebell Swings

Log results online to Beyond the Whiteboard
Daily Whiteboard: Whiteboard

By |June 5th, 2012|WOD| Comments

Monday 04 06 2012

Front Squat 3-3-3-3-3

Five rounds of:
5 Deadlifts
5 Hang cleans
5 Push presses
5 Squats
Increase the load each round. Rest as necessary between rounds.

Log results online to Beyond the Whiteboard
Daily Whiteboard: Whiteboard

By |June 4th, 2012|WOD| Comments

Sunday 03 06 2012

Enjoy your weekend

By |June 3rd, 2012|WOD| Comments

Saturday 02 06 2012

8am – WeightLifting

Cleans

9am – WOD

“Filthy fifty”

For time:
50 Box jump @ 24″ (20″) box
50 Jumping pull-ups
50 Kettlebell swings @ 16 (12)kg
50 Walking Lunge
50 Knees to elbows
50 Push press @ 20 (15)kg Bar
50 Back extensions
50 Wall ball shots @ 20lb(14lb) ball
50 Burpees
50 Double unders

Post time to comments.

Log results online to Beyond the Whiteboard

Daily Whiteboard: Whiteboard

By |June 2nd, 2012|WOD| Comments

Friday 01 06 2012

Gymnastics skills

Rope Climb
Muscle-up
Pull-up
L-sit
And more

AMRAP 12 Min
2 Handstand push ups or 4 Pike
2 Muscle-ups or 4 Ring Dips
4 Burpees
10sec L-sit
1 Rope Climb

Post total rounds.Log results online to Beyond the Whiteboard

Daily Whiteboard: Whiteboard
CrossFit Games Regional 2012: Looking Back

By |June 1st, 2012|WOD| Comments