Daily WOD

WOD Deadlift 3-3-3-3-3 Intro WOD 800m Run 20 Stepups 800m Run 20 Vertical Leaps 400m Run 20 Double Unders/80 singles 400m Run Intro Group: Joel Vs Hayley...

Happy Birthday Steph for last Saturday! Thanks for the BBQ, and Christian's ultra-endurance effort minding the tables fending off other park-goers. WOD Thruster 3-3-3-3 Then: "Jackie" 1000m Row 50 Thruster (20kg) 30 Pullups Intro WOD “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds...

WOD 7 Rounds for max reps per round: 0:30 KB Snatch 24/16kg 0:15 Rest 0:30 Push-ups 0:15 Rest 0:30 Goblet Squats 24/16kg 1:00 Rest, then: 21-15-9 Weighted Russian Twist 12/8kg Toes-to-bar Score is calculated by subtracting the time in seconds to complete the second half of the workout from the total number of reps achieved in...

Enjoy a well earned rest today. One method of relaxation is demonstrated below....

7.00 am Core Strength and Conditioning 7.45 am Open Gym Intro WOD 3 rounds for time: 50 Double Unders / 100 singles 10 Knees to Elbows 20 Overhead Lunge 8.30 am WOD CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches 35/25kg 9.30 am Intro WOD httpv://www.youtube.com/watch?v=JHk1YBVjUIU&feature=player_detailpage...

WOD Strength - Press 5-5-5-5-5 Metabolic Conditioning - AMRAP in 8 mins: 5 Burpees 7 Hanging Power Clean 40/30kg Intro WOD Strength - Press 5-5-5-5-5 Metabolic Conditioning - 2 minute challenges: Wall Ball Box Jumps Plank ...

WOD Run 400m 2 rounds of:  5 Thrusters (40/30kg),  5 Muscle-ups Run 400m 2 rounds of: 5 Thrusters (40/30kg), 5 Toes through rings Run 2km Intro WOD Complete as many rounds as possible in 15 minutes: Run 400m 9 Burpees ...

WOD "Christine" 3 rounds for time: 500m Row 12 Deadlift @ Bodyweight 21 Box Jumps 24/20" Intro WOD Metabolic Conditioning and Weightlifting  ...

Main WOD Split Jerk 3-3-3-3-3 Between sets row 5 x 1 minute max efforts for distance Intro WOD Rowing time trials - 2 x 500m, 2 x 100m Then 3 rounds for time of: 20 Back Extension 20 Situps 100 skips httpv://www.youtube.com/watch?v=OD2JFfavmCU&feature=player_detailpage ...

For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 32/24kg 30 Sit-ups 20 Hang squat cleans, 15/10kg dumbells 25 Back extensions 30 Wall ball shots, 10/6kg 3 Rope climb ascents Thanks to CFHQ for the workout (Sept 8, 2011) httpv://www.youtube.com/watch?v=11KNDdPSl64&feature=player_detailpage...

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