WOD - Saturday, 25th October, 2014

1. Take 20 Minutes to find your 1RM -

Jerk

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

70 x Burpees (Med Ball Facing - Jump over Ball)
70 x Wall Ball 10/7kg
70 x Double Unders




WOD - Friday, 24th October, 2014

1. Every 3 Minutes for 30 Minutes perform -

1 Round of "Nate" 

2 x Muscle Ups or 6 Push Ups
4 x Handstand Push Ups
8 x Kettlebell Swings 32/24kg

5 x Snatch 60/40kg

1 Round of "Cindy"

5 x Pull Ups
10 x Push Ups
15 x Squats

Keep up with the clock as long as you can. If you fall behind the list of the above, it becomes a 30 Min AMRAP. Record where you fell behind and total rounds.


WOD - Thursday, 23rd October, 2014

1. In teams of 2 - As Many Rounds as Possible in 25 Minutes -

10 x Box Jumps 24"/20" (1 for 1)
20 x Kettlebell Swings 24/16kg (10 for 10)
20 x Sit Ups (10 for 10)
20 x Squats (10 for 10)
Run 100m (Together)



WOD - Wednesday, 22nd October, 2014

1. "Glen"

For Time -

30 x Clean and Jerk 60/40kg
Run 1600m
10 x Rope Climbs/20 x Burpee Pull Ups
Run 1600m
100 x Burpees






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

-------------------

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.