Daily WOD

AMRAP 20 mins 5 HSPU 10 HPC (40/30kg) 15 Box Jumps (24"/20") 9:30am the action starts at the Sleeman Sports Centre Velodrome for the 2010 Hard'nup Challenge. Finals at 4:00pm....

Run 200m 21 SDHP (40kg/30kg) 9 Dips Run 200m 15 SDHP (40kg/30kg) 15 Dips Run 200m 9 SDHP (40kg/30kg) 21 Dips Run 200m Post time to comments. Work on Muscle up progressions. After all, what would your ancestors think if you never got one? ...

Row 20 x 100 m intervals with 30 sec rest. Post total time to comments. Front Squat 5-5-5-5-5 Post weight to comments.     ...

21-18-15-12-9-6-3 Pullups Between each round of pullups complete 5 GHD situps and 5 Glute Ham raise back extensions. Post time to comments. Thanks to CrossFit HQ for the instructional video.   ...

"LINDA" (aka Three Bars of Death") 10/9/8/7/6/5/4/3/2/1 reps of Deadlift (1.5 x bodyweight) Bench Press (1 x bodyweight) Cleans (0.75 x bodyweight) Thanks to Olympic CrossFit for the photo...

5 Rounds of: Run 400m 12 Snatch 12  Ring Dips Snatch is a full squat Snatch or Power Snatch + OHS @ 2/3 1 RM. Post Times to comments.     ...

100 KB swings for time. (24/16kg) Each time the continuous movement of the KB stops, a penalty of 5 deep pushups and 5 Toes to Bar must be completed before resuming the KB swings. Post times and number of intervals to comments. ...

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