Daily WOD

Friday, 05/06/15

A) Split Jerk 3-3-3 B) For time: 50 Situps (^V-Ups) 2 minute Plank (^UB) C) Team WOD For time: P1, P2 800m Run 50 Wall Ball (9/6kg to 10') P3, P4 600m Run 40 Wall Ball (9/6kg to 10') P6, P7 400m Run 30 Wall Ball (9/6kg to 10') Final Team Heat at 1:12:00 including CrossFit Mayhem Freedom, Froning's team. httpv://www.youtube.com/watch?v=wKxoz6l3uFg...

Thursday, 04/06/15

Choose a workout you haven't done yet. A) Regional 15.2 "Tommy V" For time: 21 Thrusters (52.5/35kg) 12 Rope Climbs 15 Thrusters 9 Rope Climbs 9 Thrusters 6 Rope Climbs B) Regional 15.6 5 rounds for time: 25 Calorie Row 16 Chest-to-Bar Pull-Ups 9 Deficit HSPU (4.5/3") C) AMRAP in 16 minutes: 50 Double Unders (2 DU = 1 rep) 16 KB G2OH + Lunge...

Wednesday, 03/06/15

The following workouts are programmed for the next two days so you can get two out of the three done. Each workout has a 16 minute time cap. A) Regional 15.2 "Tommy V" For time: 21 Thrusters (52.5/35kg) 12 Rope Climbs 15 Thrusters 9 Rope Climbs 9 Thrusters 6 Rope Climbs B) Regional 15.6 5 rounds for time: 25...

Tuesday, 02/06/15

A) Power Snatch 3-3-3-3 B) AMRAP in 7 minutes: 5 Power Snatches (50/35kg) 10 Box Jumps (24/20") 15 Pushups httpv://www.youtube.com/watch?v=dVgDtiygtGw...

Monday, 01/06/15

A) Front Squat 6-6-6-6 B) 1km Run time trial + Optional C) 30 Pull-Ups  and/or  D) 20 Burpees  and/or  E) 10 Muscle-Ups ...

Sunday, 31/05/15 – Rest Day

Saturday, 30/05/15

MOBILITY - 7.30am WOD 3 Rounds For Time: 21 Pull-ups 15 Push Presses (60/40kg) 9 Deadlifts (100/75kg) 400m Run ...

Friday, 29/05/15

A) Weighted Dips 3 x 7 B) For time: 1000m Row 5 Rope Climbs 100 Double Unders C) Optional 30 GHD Situps 30 Hip Extensions 10 Shoot Throughs httpv://www.youtube.com/watch?v=zYB5pjlXQSA...

Thursday, 28/05/15

A) Clean 3 RM B) Mini "JJ" For time: 2-4-6-8-10 Cleans (85/57.5kg) 10-8-6-4-2 Deficit HSPU (15/10cm) ...

Wednesday, 27/05/15

For time: 50 Calorie Row 50 Pull-Ups 50 Burpees 50 KB Swings (24/16kg) 50 Wall Ball (9/6kg) 50 Situps 50 Weighted Lunges (24/16kg) ...