Friday 08 02 2013

Snatch Balance 2- 2- 2- 2- 2
Snatch 1 -1 -1

By |February 8th, 2013|WOD| Comments

Thursday 07 02 2013

Strength:

Sumo High Pull Deadlift 5- 5- 5

Conditioning:

“Cindy”

20 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Air Squats

By |February 6th, 2013|WOD| Comments

Wednesday 06 02 2013

Strength:
Front Squat 5- 5 -5

Conditioning:
AMRAP 7Min
3 Hand stand push ups
30 Double unders

Then

AMRAP 7Min
5 Hung Cleans 60/40kg
10 Toes to bar

By |February 6th, 2013|WOD| Comments

Tuesday 05 02 2013

Strength:
Push Press 5- 5 -5

Conditioning:
“Helen”
Three rounds for time:
Run 400 meters
21 Swings
12 Pull-ups

By |February 5th, 2013|WOD| Comments

Monday 04 02 2013

Strength:

Deadlift 5 -5 -5

Conditioning:

Complete as many rounds as possible in 14 mins of:
12 Push ups
12 Thrusters 40kg/30kg
400 Run

By |February 4th, 2013|WOD| Comments

Sunday 03 02 2013

Rest day!

Shoulder mobility Workshop for everyday CrossFitters Sat 9th March 9am-12. Please Book via the link.

By |February 3rd, 2013|WOD| Comments

Saturday 02 02 2013

Conditioning:

AMRAP 15:
8 Ring Dips
10 Box Jumps (24″/20″)
24 Over head Lunges (12 each leg; (20kg/15kg)

Then

2 Rounds For Time:
150 Scissor-kicks
50 Supermans

By |February 2nd, 2013|WOD| Comments

Friday 01 02 2013

Strength:
Thrusters 3 -3 -3

Conditioning:
As many rounds as possible in 15 minutes of:
1 Rope climb
4 Wall walks
5 Thrusters @ 60kg/40kg

By |February 1st, 2013|WOD| Comments