Workout of the Day

09 Jun WOD – Friday, 10/06/11

Back Squat 5-5-5-3-3-3-1-1-1 ...

08 Jun WOD – Thursday, 09/06/11

3 x 500m Row 3 x 800m Run Rest 3 minutes between efforts. httpv://www.youtube.com/watch?v=mtzI3ymtPvg&feature=related...

07 Jun WOD – Wednesday, 08/06/11

Double AMRAP AMRAP #1 in 8 mins 7 Chest to Overhead 40/30kg 15 Double Unders Rest 3 mins then AMRAP #2 in 8 mins 7 Kettlebell Swings 24/16kg 15 Situps httpv://www.youtube.com/watch?v=eK7ARpILS64&feature=player_detailpage One of my favourite clips....

06 Jun WOD – Tuesday, 07/06/11

Incrementing Ladder: Ring Dips Pushups Beginning at 1 Ring Dip in the first minute, increase the number of reps by 1 each minute until you are unable to complete the required number of reps within the minute. Then, starting at the last number of reps successfully completed in a...

05 Jun WOD – Monday, 06/06/11

"Karen" For time: 150 Wall Ball 10/6kg ...

04 Jun Sunday, 05/06/11 – Rest Day

03 Jun WOD – Saturday, 04/06/11

Happy birthday for yesterday Rose! 7.00am Power Pilates 7.45am CrossFit Fundamentals Muscle-Up progressions Hang Power Cleans 8.30am WOD "Nasty Girls" 3 rounds for time: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans 60/42.5kgs httpv://www.youtube.com/watch?v=msWKNc1Edtw&feature=player_detailpage ...

02 Jun WOD – Friday, 03/06/11

Weighted Pullups 1-1-1-1-1 Power Cleans 1-1-1-1-1 httpv://www.youtube.com/watch?v=TBValPkH8aI&feature=player_embedded ...

01 Jun WOD – Thursday, 02/06/11

Complete as many rounds as possible in 25 mins: 400m run 10 Burpee Box Jumps 20/15" 20 Situps  ...

31 May WOD – Wednesday, 01/06/11

Front Squat 3-3-3-3-3 Practise rope climbs between sets. Wear long socks.  ...