WOD - Tuesday, 21st October, 2014

1. For Time, 3 Rounds of -

21 x Wall Ball
21 x Toes to Bar

10 Minute time cap

Rest 2 Minutes 

2. For Time -

100 x Double Unders
30 x Front Squats 60/40kg

8 Minute time cap

Rest 1 Minute

3. As Many Rounds as Possible in 6 Minutes -

5 x Deadlift 100/62kg
3 x Hang Clean 100/62kg
1 x Chest to Overhead 100/62kg



WOD - Monday, 20th October, 2014

1. "CrossFit Total"

Take 1 Hour to find your 1rm -

Press
Back Squat
Deadlift


WOD - Saturday, 18th October, 2014

1. Take 20 Minutes to find your 1RM - 

Squat Clean and Jerk

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2. As Many Reps as Possible in 9 Minutes of -

1 x Strict Ring Dips
1 x Strict Pull Up
2 x Strict Ring Dips
2 x Strict Pull Ups
3 x Strict Ring Dips
3 x Strict Pull Ups
4 x Strict Ring Dips
4 x Strict Pull Ups
5 x Strict Ring Dips
5 x Strict Pull Ups....etc, etc

Infinite ascending ladder by 1.


WOD - Friday, 17th October, 2014

1. Take 20 Minutes to Find Your 1RM -

Snatch

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2. As Many Rounds as Possible in 12 Minutes of -

10 x Chest to Overhead 40/30kg
10 x Burpees (To a Pull Up Bar)
25 x Double Unders





WOD - Thursday, 16th October, 2014

1. Take 15 Minutes to Find Your 1RM -

Overhead Squat 

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2. As Many Rounds as Possible in 13 Minutes of -

Run 400m
50 x Squats with a Weight Plate 25/15kg


WOD - Wednesday, 15th October, 2014

1. For Reps, 4 Rounds of -

1 Minute Row (Calories)
30 seconds rest
1 Minute Push Ups
30 seconds rest
1 Minute Sit Ups
30 seconds rest
1 Minute Squats
30 seconds rest
1 Minute Handstand Hold (Minus 5 reps from your score every time you come off the wall)/Hold a loaded barbell overhead if scaling)
30 seconds rest


WOD - Tuesday, 14th October, 2014

1. "Front Squat"

3 - 2 - 2 - 3 - 3 - 3

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2. As Many Rounds as Possible in 12 Minutes of -

10 x Kettlebell Swings 24/16kg
8 x Chest to Bar Pull Ups
6 x Wall Ball 10/7kg