Monday 23/1/12

AM WOD:

21-18-15-12-9
Snatch
HSPU

In each set 15m Lunges @10kg OH plate

PM WOD:

3 Rounds for reps of :

1 min Front squat
1 min Burpees
1 min push ups
1 min swings
1 min rest btw rounds

Saturday 21/1/12

TEAM WODS

200 Pull Ups /pull up bar holds
200 Wall Balls /Planche hold
200 Swings /Heavy bar hold
200 DU / Handstand hold

Friday 20/1/12

WOD:

For time of:

21 Power Clean
21 Wall Balls
30 Push Ups
15 Power Clean
15 Wall Balls
30 Push Ups
9 Power Clean
9 Wall Balls
30 Push Ups

Thursday 19/1/12

3 rounds for time of :


Run 400m
100 Squats
50 Knees to elbows/TTB

Wednesday 18/1/12

WOD :

10 Rounds of :


10 Swings
10 Push Ups
10 Thrusters

What is CrossFit?

Tuesday 17/1/12

WOD :

20mins of:
1 push press
1 pull up (strict)
2 push press
2 pull ups
3push press
3 pull ups
4 push press
4 pull ups ...5,6,7,8,9,10 etc.