Thursday 28 02 2013

Push Press 3 -3 -3

Conditioning:
AMRAP 15 minutes:
20 Double Unders
15 Shoulder to Overhead, 40kg(30kg)
9 Toes to bar

By |February 28th, 2013|WOD| Comments

Wednesday 27 02 2013

Weightlifting skills 6:30pm
CrossFit Beginers/Free Trail 7:30pm

“HELTON”

For Time
Three rounds of:
Run 800 meters
30 reps, dumbbell squat cleans
30 Burpees

By |February 27th, 2013|WOD| Comments

Tuesday 26 02 2013

Power Cleans 5 -5 -5

AMRAP in 12 mins

2 Power Cleans 60kg/40kg
4 HandStand Push Ups
6 Calories on the Rower
8 Burpee Box 24/20 Jumps

By |February 26th, 2013|WOD| Comments

Monday 25 02 2013

“Fran”
21-15-9 reps, for time:
Thruster
Pull-ups

By |February 25th, 2013|WOD| Comments

Sunday 24 02 2013

Rest Day!

By |February 24th, 2013|WOD| Comments

Saturday 23 02 2013

Weightlifting skills 8:00am

Conditioning:
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (35/25 kg)
60 seconds […]

By |February 23rd, 2013|WOD| Comments

Friday 22 02 2013

We have a 9:30am session today!

Conditioning:

15-13-10
Power Clean
Thrusters
Ring Dip
Pull Up

By |February 22nd, 2013|WOD| Comments

Thursday 21 02 2013

Strength:
Bench Press 5 -5 -5 -5

Conditioning:

AMRAP 15 minutes:
10 Kettelbell swings
10 Double unders
10 Wall Balls

By |February 21st, 2013|WOD| Comments

Wednesday 20 02 2013

Weightlifting skills 6:30pm
CrossFit Elements 7:30pm

“White”
5 Rounds
3 Rope Climbs
10 Toes to Bar
21 Walking Lunge Steps
Run 400m

By |February 20th, 2013|WOD| Comments

Tuesday 19 02 2013

Strength:
3 -3 -3 Power Clean

Conditioning:
Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

By |February 19th, 2013|WOD| Comments