Daily WOD

Mobility 6.45am 7.30am Weightlifting 9.30am WOD A) “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) or B) “Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (32/24kg) [caption id="attachment_4982" align="aligncenter" width="560"] Ian with about 1000m to go for the half marathon. Lazy Friday at the gym.[/caption]...

For time: Row 1000m 1-2-3-4-5-6-7-8-9-10  SDHP (52.5/35kg) 10-9-8-7-6-5-4-3-2-1  Front Squat (52.5/35kg) Run 1000m httpv://www.youtube.com/watch?v=nBmgcfUZv14...

Mobility 6.15pm WOD 5 rounds for time: 5 Deadlifts (125/80kg) (^150/100kg) 10 HSPU (^6" Deficit) 15 Pull-ups (^C2B) 30 Double-Unders (^40 Consecutive) httpv://www.youtube.com/watch?v=OxCwNJOjLbA...

CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees to a target 6" above standing reach 30 Snatches (35/20kg) 30 Burpees 30 Snatches (62.5/35kg) 20 Burpees 30 Snatches (75/45kg) 10 burpees AMRAP Snatches (95/55kg) The action starts at 14:50 httpv://www.youtube.com/watch?v=4z_fayol-SI...

Mobility 6.15pm WOD A) Back Squat 10 x Bar 8 x 50% of previous 3RM 5 x 75% 3 x 85% 3 x 95% 3 Efforts to hit Max weight B) Hang Clean 3 RM OK, we are half way through October. I hope your count is looking healthier than mine. ...

For time: 1200m Run 50 Situps (^ Toes-to-Bar) 800m Run 50 KB Swings (24/16kg)  (^ 32/24kg) 400m Run 50 Double Unders (^ 150 D-U, any set less than 30 consecutive reps doesn't count, except the last one if it gets you to 150) [caption id="attachment_4956" align="aligncenter" width="430"] Errol TG-U[/caption]...

Mobility 6.45am 7.30am Weightlifting 9.30am WOD A) "CrossFit Total 2" Overhead Squat 1RM Bench Press 1RM Clean 1RM Or B) “Danny” (Got to go back to Nov 19, 2011 for the last time we did this one.) AMRAP in 20 minutes: 30 Box Jumps (24") 20 Push Press (52.5/40kg) 30 Pullups ...

Either: 1) With a 30 minute cutoff: 5km Row then Max Distance Run in time remaining. Note Row time and distance covered in the run. Or 2) 2 x OTM for 8 minutes, resting 2 minutes between intervals: A) 3 Push Press (70/50kg) 20 Second Plank Hold B) 3 Muscle-Ups (Sub Transitions) 20 Air Squats   [caption id="attachment_4937" align="aligncenter"...

Mobility 6.15pm WOD Complete as many rounds and reps as possible in 5 intervals of 3 minutes, resting one minute between each interval. Begin each new interval where the previous interval finished. 3 Snatches (62.5/45kg) 6 Burpee Box Jumps (24/20") 9 Sumo Deadlifts (62.5/45kg) [caption id="attachment_4924" align="aligncenter" width="560"] Hoppo and Emily[/caption]...

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