Daily WOD

Monday, 20/04/15

AMRAP in 20 minutes: 50 Double Unders (^first 30 UB) 10 Pull-Ups (^C2B) 10 Pushups (^HSPU) 10 cycles* of the complex: Cluster+Hang Power Clean+Deadlift (40/30kg) (^60/45kg) *Each cycle of the complex must be completed without releasing the bar for the rep to count. ...

Sunday, 19/04/15 – Rest Day

httpv://www.youtube.com/watch?v=BM0lmRlI7p0...

Saturday, 18/04/15

Happy Birthday Sandy! “Wood” 5 rounds for time: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) 1 Minute Rest ...

Friday, 17/05/15

Open Gym with April: 4 - 5pm Split Jerk 5 - 6pm Gymnastics (Core Strength and Muscle-Ups) WOD For time: 1000m Row 10 Muscle-Ups 100 Situps 10 Muscle-Ups 100 Double Unders 10 Muscle-Ups (Scaling options for Muscle-Ups - Jumping Bar M-Ups, Transitions) httpv://www.youtube.com/watch?v=zZZlUNAK-uQ...

Thursday, 16/04/15

A) Press 1 - 1 - 1 - 1 - 1 B) Push Press 3 - 3 - 3 - 3 - 3 C) Push Jerk 5 - 5 - 5 - 5 - 5 ...

Wednesday, 15/04/15

2 x 10 minute AMRAPs A) 5 Pull-Ups (^Strict) 10 Ring Dips (^Strict) 30 Double Unders (2 D-Us = 1 rep) (^UB) B) 5 Front Squats (60/40kg) (^80/55kg) 10 Russian KB Swings (24/16kg) (^32/24kg) 15 Situps (^T2B) httpv://www.youtube.com/watch?v=eeZiHM7_V6M...

Tuesday, 14/04/15

"CFT 2" (CrossFit Total 2) A) Clean 1RM B) Overhead Squat 1RM C) Bench Press 1RM ...

Monday, 13/04/15

A) Snatch 3 - 3 - 3 - Each set is three single lifts, only pausing between reps to reset from the floor. B) 10 rounds for time: 3 Deadlifts (100/70kg) (^125/90kg) 6 Lateral Burpees (^Double Jump) httpv://www.youtube.com/watch?v=u_RzyIJi8qc...

Sunday, 13/04/15 – Rest Day

Saturday, 11/04/15

Either solo or as a partner WOD “Morrison” 50-40-30-20-10 reps for time: Wall Ball (9/6kg) Box Jumps (24/20") Kettlebell Swings (24/16kg) - If working with a partner today you can divide the reps any way you choose, in any order, just get the reps done. ...