Wednesday 18 06 2014

As many rounds as possible in 20 minutes of:
30 Wall Ball, 20lb (14lb)
30 Kettlebell Swings, 24kg (16kg)
400m run

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Smashing out DT

By |June 18th, 2014|WOD| Comments

Tuesday 17 06 2014

“DT”

5 Rounds for time of:

12 Deadlifts, 70kg (50kg)
9 Hang Power Cleans, 70kg (50kg)
6 Push Jerks, 70kg (50kg)

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Coach B Give you Some DIP

By |June 17th, 2014|WOD| Comments

Monday 16 06 2014

Power Snatch

4 Rounds for time of:
10 Power Snatches
15 Pull Ups
35 Ab Matt Sit Ups

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By |June 16th, 2014|WOD| Comments

Saturday 13 06 2014

CrossFit Games Open Workout 11.2
AMRAP 15 min of:
9 Deadlifts, 70/45kg
12 Push-ups
15 Box Jumps, 24″ / 20″

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By |June 14th, 2014|WOD| Comments

Friday 13 06 2014

A. 10 Rounds of
30 Seconds Max row Distance
60 Seconds Rest

REST 10 Minutes before starting B.

B. 10 Rounds of
30 seconds Max Burpees
60 seconds Rest

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By |June 13th, 2014|WOD| Comments

Thursday 12 06 2014

Power Clean 2-2-2-2

12 minutes to complete as many REPS as possible.
RxIT
30 Kettlebell Swings 32/24kg
30 Box Jumps 30″/24″
15 Power Snatches 60/40kg
30 Bar Facing Burpees
15 Power Snatches 60/40kg
30 Box Jumps 30″/24″
30 Kettlebell Swings 32/24kg

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The RxIt Winter Series 2014 is an online competition consisting of 3 workout of the week to be performed […]

By |June 12th, 2014|WOD| Comments

Wednesday 11 06 2014

“Fight Gone Bad”
3 rounds, 1 min per station, of:
Wall Ball, 20lb/14 lb
Sumo Deadlift High Pull, 35kg/25kg
Box Jump, 20 in
Push Press, 35kg/25kg
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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By |June 11th, 2014|WOD| Comments

Tuesday 10 06 2014

Hang Power Snatch 3-3-3
Back Squat 5-5-5-5

AMRAP 5min ascending ladder
Thrusters 40/30kg
Burpees

By |June 10th, 2014|WOD| Comments

Monday 09 06 2014

Queens Birthday 9:30am Only!
“Nutts”

10 Hand Stand Push Ups
15 Deadlifts 110/77.5kg
25 Box Jumps 24/20″
50 Pull Ups
100 Wall Balls 20/14Lb
200 Double Unders
Run 400m with a 20kg plate

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The Purpose of CrossFit

By |June 8th, 2014|WOD| Comments

Saturday 07 06 2014

1 Min Stations for 3 rounds for Reps
Step-ups with slam ball 30/20
Push Press 30/20
Abmat Situps
Med Ball Cleans 20/14lb
Burpess
Sled push 30m 50/30
1 Min Rest

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By |June 7th, 2014|WOD| Comments