wod wednesday, 10th march 2010
by CrossFit Team | Wednesday, March 10, 2010
Early bird, 60 KB Swings (24kg/16kg)
3-3-3-3
Power clean and jerk @ 75% 1RM
Then for time,
50 Box Jumps (24")
40 Wall Balls 10kg/6kg
30 Pull-ups
20 GHD Sit-ups
10 Snatches (50kg/35kg squat or power, no press out)
40m Overhead Lunge (20/10kg)
wod tuesday, 9th march 2010
by CrossFit Team | Tuesday, March 09, 2010
Early bird,
3-3-3-3-3
Front squat.
Then 4 rounds for time of,
Row 750m
30 double unders
15 burpees.
Post times and scaling to comments.
wod monday, 8th march 2010
by CrossFit Team | Monday, March 08, 2010
For Time:
12, 9, 6, 9, 12
Thrusters 45/30kg
Pull-ups
Run 200m after every couplet
Post time and scaling to comments
wod sunday, 7th march 2010
by CrossFit Team | Sunday, March 07, 2010
Rest Day
wod saturday, 6th march 2010
by CrossFit Team | Saturday, March 06, 2010
With a 20kg Sandbag, complete the following 5 rounds:
1. 200m Sandbag Run then as many Squat Cleans as possible
2. 200m Sandbag Run then as many Back Squats as possible
3. 200m Sandbag Run then as many Push Press as possible
4. 200m Sandbag Run then as many Thrusters as possible
5. 200m Sandbag Run then as many Walking Lunges as possible
Each Round is 2min. Rest 2min Between Rounds.
Record reps on each exercise and total reps to comments.
Thanks to Southern CrossFit for this great WOD
wod friday, 5th march 2010
by CrossFit Team | Friday, March 05, 2010
10 rounds for max reps in each exercise:
10m Shuttle Run 30sec
Ring Dips 30sec
Rest 30sec
Must touch the ground with hand at the end of each shuttle. 10m = 1 shuttle
Post reps for each exercise to comments
wod thursday, 4th march 2010
by CrossFit Team | Thursday, March 04, 2010
4 rounds for time:
8 L-Pull-ups
10 Push-Jerk 60kg/40kg
50 Squats
wod wednesday, 3rd march 2010
by CrossFit Team | Wednesday, March 03, 2010
Rest Day
