Friday 06 07 2012

This Saturday 8Am Weight Lifting Skills This week we have special a Guest.

For time:
Run 800 meters
30 Pull ups
30 Squats 20kg
30 Burpees
30 Ring dips
30 Box jumps 24″(20″)
30 Plate pass through 25kg (15kg)
30 Push ups
30 Double unders
30 Lunges
30 Kettle bell swings 24kg(16kg)
Run 800 meters

 

By |July 7th, 2012|WOD| Comments

Thursday 05 07 2012

This Saturday 8Am Weight Lifting Skills This week we have special a Guest.

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thruster 61kg (40kg)
7 Knees to elbows
7 Deadlift 110kg (90kg)
7 Burpees
7 Kettlebell swings,  32kg (24kg)
7 Pull-ups

 

The Hero WOD
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December […]

By |July 5th, 2012|WOD| Comments

Wednesday 04 07 2012

Weight lifting skills 6:30pm

5 rounds for a time
5 Kettlebell Swing (32kg/24kg)
10 Wall Ball (20lb/14lb)
20 Sit-Up
30 Double Under

Then

AMRAP 3 min
10 Burpees
10 push ups

CrossFit Kids classes are Starting soon! Register your interest Click here!

 

 

By |July 4th, 2012|WOD| Comments

Tuesday 03 07 2012

On the Minute Every Minute for 8 mins
3 Power Snatches

15 min AMRAP
5 Clean and Jerk @ 70% 1RM
10 Toes to bar
20 Double Unders

Did you go H.A.M Today?

By |July 3rd, 2012|WOD| Comments

Monday 02 07 2012

CrossFit Total

Back Squat 1 RM
Shoulder Press 1 RM
Deadlift 1 RM

You have a maximum of three attempts at each lift.
First attempt should be a guaranteed lift.
Second lift should be challenging lift. Third attempt is it.

By |July 2nd, 2012|WOD| Comments

Sunday 01 07 2012

Enjoy the weekend rest up.

By |July 1st, 2012|WOD| Comments