Daily WOD

Wednesday, 16/11/11

21-15-9 Handstand Pushups Deadlift Glute-Ham Raise httpv://www.youtube.com/watch?v=swytqZLmdao&feature=player_detailpage...

15/11/11

Clean and Jerk 5-5-5-3-3-3-1-1-1-1 httpv://www.youtube.com/watch?v=idE9nAIKh8Q&feature=player_detailpage...

Monday, 14/11/11

AMRAP Kettlebell Swings. There are three rounds of 5 minutes duration with a 2 minute rest between them and the other exercises must be completed before Kettlebell reps can be accumulated. Round 1 400m Row 100m Sprint Kettlebell Swings (24/16kg) Round 2 400m Run 30 Seconds of L-Sit Kettlebell Swings (24/16kg) Round 3 400m Row 10 Shoot-throughs Kettlebell...

Sunday, 13/11/11 – Rest Day

Saturday, 12/11/11

"Nasty Girls" 3 rounds for time: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (60/40kg) httpv://www.youtube.com/watch?v=bav5pY8Cf_4&feature=player_detailpage...

Friday, 11/11/11

Deadlift 1-1-1-1 Finisher: AMRAP in 7 minutes 3 Burpee Box Jumps 5 V-Ups 7 Bent-over rows httpv://www.youtube.com/watch?v=hp4jI6Ty2Dk&feature=player_detailpage...

Thursday, 10/11/11

“Nancy” 5 rounds for time: 400m run 15 Overhead squats 42.5/30kg httpv://www.youtube.com/watch?v=epkHg_ZZuls&feature=player_detailpage...

Wednesday, 09/11/11

For time: 30- 20- 10 Wall Ball (10/6kg) Toes to Bar KB Snatches (24/16kg) + 50 Double Unders each round Thanks to CrossFit Melbourne (Schwartz's) for the workout.    ...

Tuesday, 08/11/11

Back Squat 3-3-3-3-3 ...

Monday, 07/11/11

“Severin” 50 Strict Pullups 100 Hand Release Pushups 5 km Run If you have a 10kg weight vest, wear it.  ...