Friday 21 03 2014

Back squat 5 – 5 -5

21-15-9 reps, for time of:
Overhead Plate Walk, 20/15 kg, 200 m
Chest-to-bar Pull-up
Kettlebell Swing (Russian), 32/24 kg

Post results to comments, Log results online (Beyond the Whiteboard)

By |March 22nd, 2014|WOD| Comments

Thursday 20 03 2014

Every min for 10 mins 3 Power Cleans

Tabata Burpee
Tabata Push-up (hand release)
Tabata AbMat Sit-up
Tabata Handstand Push-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

Post results to comments, Log results online (Beyond the Whiteboard)

By |March 20th, 2014|WOD| Comments

Wednesday 19 03 2014

Find your 1RM Thruster

Complete as many rounds as possible in 12 mins of:
10 Thrusters, 40/30 kg
30 Double Unders

Post results to comments, Log results online (Beyond the Whiteboard)

By |March 19th, 2014|WOD| Comments

Tuesday 18 03 2014

Reminder that you must submit your scores for 14.3 through the games site before 10am today for validation.

Bring long socks or some sort of shin protection for the rope climbs.

“White”

5 Rounds for time of:

3 Rope climbs, 4.5m
10 Toes to Bar
21 Walking lunge steps with 20kg (15kg) plate held overhead
Run 400m

Post results to comments, Log results […]

By |March 17th, 2014|WOD| Comments

Monday 17 03 2014

CrossFit Games Open 14.3 All day today ONLY!

Complete as many reps as possible in 8 minutes of:

10 Deadlifts @ 61/42kg
15 Box Jumps @ 24/ 20″

15 Deadlifts @ 84/61kg
15 Box Jumps @ 24/ 20″

20 Deadlifts @ 102/70kg
15 Box Jumps @ 24/ 20″

25 Deadlifts @ 125/84kg
15 Box Jumps @ 24/ 20″

30 Deadlifts @ 143/93kg
15 Box Jumps @ […]

By |March 16th, 2014|WOD| Comments

Sunday 16 03 2014

Rest day!
Rest up be ready to hit CrossFit Games Open 14.3 tomorrow all sessions.

By |March 16th, 2014|WOD| Comments

Saturday 15 03 2014

Partner Amrap 20minutes

8 Kettlebell Swing 24/16kg
10 Push Up
12 Air Squat

4 x 400m Run to start

Post results to comments, Log results online (Beyond the Whiteboard)

By |March 15th, 2014|WOD| Comments

Friday 14 03 2014

Bench Press 3-3-3
Bent Over Barbell Row 3-3-3

12 minutes of:
4 minutes Burpees
4 minutes Clean & Jerk, 60kg(40kg)
4 minutes Rowing (calories)

Post results to comments, Log results online (Beyond the Whiteboard)

By |March 13th, 2014|WOD| Comments

Thursday 13 03 2014

Find your Clean 5 Rep Max.

4 rounds for time of:
10 Deadlifts, 80/60 kg
10 Burpee Box Jumps 24/20 in
10 Toes-to-bars

Post results to comments, Log results online (Beyond the Whiteboard)

By |March 13th, 2014|WOD| Comments

Wednesday 12 03 2014

Push Press find your 3 Rep Max

AMRAP in 13mins of:

10 Front Rack Lunges, 50/35kg
15 Push Ups
Run 300m

Post results to comments, Log results online (Beyond the Whiteboard)

By |March 12th, 2014|WOD| Comments