Daily WOD

Incrementing ladder: Kettlebell Swing (24/16kg) then Unbroken Pullups Beginning at 1 KB swing 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 one pullup, continue in the same fashion, however,...

Deadlift 1-1-1-1-1 Finisher 50 Pukies (Burpee + Pullup.  The jump at the end of the burpee takes you up to the pullup bar at least one foot above your standing reach height) Post load and time to comments. ...

Row 4 x 500m intervals. In between efforts work on Muscle Up progessions. Post times to comments.   Achieving the Muscle-up from Patrick Cummings on Vimeo. ...

For time: 5 Front Squat (70/50kg) 25 GHD Situps 10 Front Squat (70/50kg) 25 Back Extensions 15 Front Squat (70/50kg) 25 Back Extensions 10 Front Squat (70/50kg) 25 GHD Situps 5 Front Squat (70/50kg) Post time to comments.    ...

For time: Row 1000m 1-2-3-4-5-6-7-8-9-10  Burpees, alternating with: 10-9-8-7-6-5-4-3-2-1  Hanging Power Cleans (40/30kg) Run 700m ...

Press               3-2-1-1-1 Push Press        3-2-1-1-1 Push Jerk          3-2-1-1-1 Finisher: 21-15-9 Push Press (50% of 1RM) Knees to elbows     ...

Deadlift 3-3-3-3-3-3-3 Finisher: 3 rounds for time of 10 Knees to elbows 20 Pushups 30 Double unders Lily C of CrossFit Brisbane and others after the KB/DU WOD at the Hard'nup Challenge 2010....

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