WOD – Tuesday 3rd May 2011.
May 4, 2011 by admin
Filed under CrossFit WOD
WOD – Bootcamp.
Burpee progression! Enjoy!
Min one – 1 burpee
Min two – 2 burpee
So on and so on until you fail. Great work ladies and gents. Nice to see so many improvements from August when we last completed this workout. Well done to Shannon for adding 4" to her 1rm box jump.
Read more on WOD – Tuesday 3rd May 2011….
WOD – Monday 2nd May 2011.
May 4, 2011 by admin
Filed under CrossFit WOD
Stretch and warm up.
SWOD – 15 minutes working snatch balance.
WOD.
8 Rounds of
1 min Squats
1 min Push press 135/95
Object is to complete 60 total reps. If you score 49 squats in the first minute you must complete 11 push press and then rest for the remainder of the minute.
Read more on WOD – Monday 2nd May 2011….
WOD – Friday 15th April 2011.
April 17, 2011 by admin
Filed under CrossFit WOD
WOD.
200m run
21 Thrusters
9 Rope ascents / 27 Towel pull ups
200m run
15 Thrusters
6 Rope ascents / 18 towel pull ups
200m run
9 Thrusters
3 Rope ascents / 9 towel pull ups
Read more on WOD – Friday 15th April 2011….
WOD – Thursday 14th April 2011.
April 17, 2011 by admin
Filed under CrossFit WOD
Stretch and warm up.
5 rounds for time.
200m weight carry.
20 SDLHP
20 Burpees
20 Lunges.
WOD – Wednesday 13th April 2011.
April 17, 2011 by admin
Filed under CrossFit WOD
Stretch and Warm up.
Lots of skills reviewed. Snatch grip deadlift, full clean, press matrix.
WOD.
On the minute every minute for 10 minutes, 2 clean and jerks, for the remainder of the minute air squats.
Read more on WOD – Wednesday 13th April 2011….
WOD – Tuesday 12th April 2011.
April 13, 2011 by admin
Filed under CrossFit WOD
Stretch and warm up.
WOD. – Bootcamp & CrossFit.
400m run
50 sit ups
40 box jumps
30 KB Swings
20 Burpees
200m run
20 Burpees
30 KB Swings
40 Box jumps
Read more on WOD – Tuesday 12th April 2011….
WOD – Monday 11th April 2011.
April 12, 2011 by admin
Filed under CrossFit WOD
Stretch and warm up.
SWOD – Power Clean 3,2,1
WOD – 3 rounds for time.
20 OHS 95/65
20 Dips
20 Push press 95/65
100 Double unders.
WOD – Wednesday 30th March 2011.
March 31, 2011 by admin
Filed under CrossFit WOD
FILTHY FIFTY.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Read more on WOD – Wednesday 30th March 2011….
WOD – Tuesday 29th March 2011.
March 31, 2011 by admin
Filed under CrossFit WOD
Stretch and warm up.
Work on skills.
WOD – 5 Rounds of the following.
6 Weighted lunges 135/95
15 Back Squats 135/95
20 Walking lunges
200m run.
WOD – Monday 28th March 2011.
March 29, 2011 by admin
Filed under CrossFit WOD
Stretch and Warm up.
SWOD – Back Squat 5×3
WOD – GI Jane. 100 Burpee Pull ups.
