wod saturday, 13th march 2010
by CrossFit Team | Saturday, March 13, 2010
Early bird
2 x 10 OH Squats 30kg/20kg
Then seven rounds for time of,
7 Power snatches 45 / 30 kg
7 Box jumps 22"
Post times and scaling to comments.
wod friday, 12th march 2010
by CrossFit Team | Friday, March 12, 2010
For time:
21-15-9 of the couplet
Thrusters (45/30kg)
Burpees
then move straight in to 30 Deadlifts at 225lb/155lb
Post times and scaling to comments.
wod thursday 11th, march 2010
by CrossFit Team | Thursday, March 11, 2010
Rest
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
