WOD - Monday, 30th March, 2015

1. "CrossFit Total II"

Take 50 Minutes to Find your 1RM

Overhead Squat
Bench Press
Clean



WOD - Saturday, 28th March, 2015

1. 15.5

For Time - 27, 21, 15, 9 of

Row (Calories)
Thruster 43/30kg


WOD - Friday, 27th March, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3

all @80% of 1rm

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2. As Many Rounds as Possible in 15 Minutes of -

5 x Pull Ups
10 x Push Ups
15 x Squats
Run 100m
Rest 30 seconds


WOD - Thursday, 26th March, 2015

1. In Teams of 2, For Time -

100 x DB Burpee Deadlift 20/15kg
100 x DB Thruster 20/15kg
100 x DB Snatch 20/15kg (Alternating Arms)
1200m Farmers Carry (2xDB's 20/15kg)

1 team member works while the other rests.
1 Partner carrying the DB's on farmer carry.


WOD - Wednesday, 25th March, 2015

1. Every Minute on the Minute for 10 Minutes -

1 x Power Clean
1 x Hang Squat Clean (unbroken)
1 x Jerk

Start at 70% of 1rm Clean and work to a heavy single.
Missed Lift = -2.5kg for next lift.

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2. As Many Rounds as Possible in 11 Minutes of  -


3 x Chest to Overhead 70/45kg
6 x Front Rack Lunge 70/45kg
9 x Deadlift 70/45kg
Run 100m




WOD - Tuesday, 24th March, 2015

1. Every 3 Minutes for 9 Minutes Perform -

1st Minute - 50 x Double Unders
2nd Minute - 10 x Kettlebell Swings 32/24kg
3rd Minute - 8 x Goblet Squats 32/24kg

Repeat this sequence 3 times -

Rest 1 Minute

Every 3 Minutes for 9 Minutes Perform -

1st Minute - 20 x Push Ups
2nd Minute - 12 x Toes to Bar/18 x Sit Ups
3rd Minute - 30 x Squats

Repeat this sequence 3 times -


Rest 1 Minute -

Every 3 Minutes for 9 Minutes Perform -

1st Minute - 12 x Burpees (to a Bar)
2nd Minute - 10 x Slam Ball 22/9kg
3rd Minute - Run 100m (2 x 50m Shuttles)

Repeat this sequence 3 times -






WOD - Monday, 23rd March, 2015

1. "Front Squat"

2 - 2 - 2 - 2 - 2 - 2

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2. As Many Rounds as Possible in 15 Minutes of -


6 x Chest to Bar Pull Ups
8 x Thrusters 30/20kg
10 x Burpee Box Jumps 24/20"