Workout Of The Day

WOD – Friday, 10/06/11

Back Squat 5-5-5-3-3-3-1-1-1 ...

WOD – Thursday, 09/06/11

3 x 500m Row 3 x 800m Run Rest 3 minutes between efforts. httpv://www.youtube.com/watch?v=mtzI3ymtPvg&feature=related...

WOD – Wednesday, 08/06/11

Double AMRAP AMRAP #1 in 8 mins 7 Chest to Overhead 40/30kg 15 Double Unders Rest 3 mins then AMRAP #2 in 8 mins 7 Kettlebell Swings 24/16kg 15 Situps httpv://www.youtube.com/watch?v=eK7ARpILS64&feature=player_detailpage One of my favourite clips....

WOD – Tuesday, 07/06/11

Incrementing Ladder: Ring Dips Pushups Beginning at 1 Ring Dip 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 the last number of reps successfully completed in a...

WOD – Monday, 06/06/11

"Karen" For time: 150 Wall Ball 10/6kg ...

Sunday, 05/06/11 – Rest Day

WOD – Saturday, 04/06/11

Happy birthday for yesterday Rose! 7.00am Power Pilates 7.45am CrossFit Fundamentals Muscle-Up progressions Hang Power Cleans 8.30am WOD "Nasty Girls" 3 rounds for time: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans 60/42.5kgs httpv://www.youtube.com/watch?v=msWKNc1Edtw&feature=player_detailpage ...

WOD – Friday, 03/06/11

Weighted Pullups 1-1-1-1-1 Power Cleans 1-1-1-1-1 httpv://www.youtube.com/watch?v=TBValPkH8aI&feature=player_embedded ...

WOD – Thursday, 02/06/11

Complete as many rounds as possible in 25 mins: 400m run 10 Burpee Box Jumps 20/15" 20 Situps  ...

WOD – Wednesday, 01/06/11

Front Squat 3-3-3-3-3 Practise rope climbs between sets. Wear long socks.  ...