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WOD


10 Feb 2016 - CrossFit For Sure

Push-press find 1 RP


       WOD

For time of :

10-1 front squats 45/30 kg
40 bouble unders / singles 100 

9 Feb 2016 - HELEN
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3 ROUNDS FOR TIME


    400 meter run

21 KB Swing ( 24 kg)

12 pull ups

8 Feb 2016 - PARTNER WOD
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CONDITIONING

In teams of 2 - 

Run 100m each
Run 200m each
Run 300m each

then

30-18 of:

DB Thruster 20 / 15 kg
Burpee 

then

Run 300m each
Run 200m each
Run 100m each

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CONDITIONING

On a continuously running clock - 

At 0:00

1 min max Power cleans 50 / 30 kg
Run 400m

At 5:00

1 min max Wall balls 20 / 14 lbs
Run 400m

At 10:00

1 min max Burpees 
Run 400m

At 15:00

1 min max Thrusters 50 / 30 kg
Run 400m

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STRENGTH

Back squat 2 x 10 reps

* On a 10 minute clock lift on 0:00 and on 5:00. Goal is to lift as heavy as possible.

CONDITIONING

AMRAP in 10 mins of:

10 Pull-ups
20 Push ups
30 Squats

FINISHER

At the 12 min mark - 

Every 2 mins for 3 sets:

15 BB RDL's 20 / 15 kg

4 Jan 2016 - Monday Hero Wod...
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CONDITIONING


3 rounds for time of:

22 KB swings 16/ 20 kg
22 Box jumps 24 / 20 "
Run 400m
22 Burpees
22 Wall balls

23 Dec 2015 - Burpee Day....
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WOD


For Time :
Run 500 meters 
25 Burpees 
500 meter row 
25 Burpees 
500 meter row
25 burpee
Run 500 meters