Monday 21 07 2014

“Grace”
For time:
30 reps Clean & Jerk, 61kg(43kg)

Post results to comments,Log results online.

By |July 21st, 2014|WOD| Comments

Friday 18 07 2014

Back Squat 4-4-4-4
Barbell Row 8-8-8-8

4 Rounds for time:
30 sec Chin Over Bar Hang (palms facing face)
15 Kettelbell Swings 32/24kg
15 Box Jumps 20/24″

Post results to comments,Log results online.

By |July 18th, 2014|WOD| Comments

Thursday 17 07 2014

Skill:
Snatch Balance

For time:
10 Thruster 40/30kg
50 Double-unders
8 Thruster 40/30kg
40 Double-unders
6 Thruster 40/30kg
30 Double-unders
4 Thruster 40/30kg
20 Double-unders
2 Thruster 40/30kg
10 Double-unders

Post results to comments,Log results online.

By |July 17th, 2014|WOD| Comments

Wednesday 16 07 2014

Hang Power Clean
Clean Pull

8 Rounds for time of :
6 Handstand Pushups
6 Deadlifts

Post results to comments,Log results online.

By |July 16th, 2014|WOD| Comments

Tuesday 15 07 2014

Overhead Squat 3-3-3

1 Min Work 30 sec Rest
3 Rounds
Wall Balls 20/14lb
Box jump 20/24″
Toes to bar

Post results to comments,Log results online.

By |July 15th, 2014|WOD| Comments

Monday 14 07 2014

Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1

Max Effort 1000m Row

Post results to comments,Log results online.

By |July 15th, 2014|WOD| Comments

Saturday 12 07 2014

“DG”
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 15/10kg
12 Dumbbell Walking Lunges, 15/10kg

Post results to comments,Log results online.

(function(d, s, id) { var js, fjs = d.getElementsByTagName(s); if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = “//connect.facebook.net/en_US/all.js#xfbml=1”; fjs.parentNode.insertBefore(js, fjs); }(document, ‘script’, ‘facebook-jssdk’));
Post by CrossFit Ringwood.

By |July 12th, 2014|WOD| Comments

Friday 11 07 2014

Shoulder Press 2-2-2
Snatch 2-2-2

AMRAP 4Min of:
5 Clean and Jerks 40/30kg
15 Double Unders

Post results to comments,Log results online.

By |July 11th, 2014|WOD| Comments

Thursday 10 07 2014

Deadlift 2-2-2

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals

Post results to comments,Log results online.

By |July 10th, 2014|WOD| Comments

Wednesday 09 07 2014

AMRAP 7 mins of:
20 Double unders
5 Kettlebell Snatch (one arm – L) 24/16 kg
5 Kettlebell Snatch (one arm – R) 24/16 kg

Post results to comments,Log results online.

By |July 9th, 2014|WOD| Comments