Monday 31st October

WOD
Deadlift 5-5-5-5-5
Weighted push ups 5-5-5-5-5

Saturday 29th October 2011

WOD
AMRAP 20 minutes:
Run 300m
10 burpees

Friday 28th October 2011

WOD
Skill work:
Ring dips/pull ups

10 thrusters per minute for 10 minutes (Choose load)

Thursday 27th October 2011

WOD
Tabata dumbbell push press for total reps (Choose your weight)
- Rest 2 minutes
Tabata Knees to elbows for total reps
- Rest 2 minutes
Tabata burpees for total reps
- Rest 2 minutes
Tabata double unders for total reps

Wednesday 26th October 2011

WOD
21-18-15-12-9-6-3- reps of:
Air squats
Ring push ups
Run 200m after each round

Tuesday 25th October 2011

WOD
Snatch 1-1-1-1-1-1-1
(Or work snatch technique)


3 rounds for time:
Run 400m
5 snatches (Choose weight)

Monday 24th October 2011

WOD
5 rounds, each for time:
Run 400m
15 burpees
15 pull ups
(Rest 90 seconds between rounds)

Saturday 22nd October 2011

WOD
5 rounds for time:
20 wall ball shots (20lb)
25 push ups (hand release at bottom)
30 second L-hang

Friday 21st October 2011

WOD
'Annie'
50-40-30-20-10 reps
Double unders
Abmat sit ups

Thursday 20th October 2011

WOD
'Elizabeth'
21-15-9 reps
Squat cleans
Ring dips

Wednesday 19th October 2011

WOD
Weighted pull ups 2-2-2-2-2-2-2

10 minute AMRAP:
20 hand-to-hand kettlebell swings
Run 200m

Tuesday 18th October 2011

WOD
5 sets:
30m band sprint (Partner assisted)
Then immediately sprint 200m

Complete in 'I go / you go" format.

Monday 17th October 2011

WOD
Technique:
Squat cleans
Ring dips

Strength:
Push Press 5-5-5-5-5

Met-Con:
For time
50 pull ups
50 push ups

Saturday 15th October 2011

WOD
'Fran'
21-15-9 reps
Thrusters @40kg
Pull ups

Friday 14th October 2011

WOD
21-15-9 reps of
Overhead squats (40kg*)
Burpees
Double unders x 2 (eg: 42, 30, 18)**

* Scale the overhead squat as needed.
** If performing single skips, the required reps are 3x the double under reps: 126, 90, 54.

Thursday 13th October 2011

WOD
7 rounds for time:
12 dumbbell push press (2 x 20kg. Or scale so that the DBs are roughly ~2.5kg heavier than usual)
10 Box jumps (30 inch. Or scale so that the box is 4-6 inches higher than what you would usually use)

Wednesday 12th October 2011

"Nutrition: An Interview With Fast Company Magazine" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]


WOD
AMRAP 20 minutes
5 L-Pull ups
15 KB swings (24kg)

FINISHER
For time:
30 double battling rope
30 ring push ups

Tuesday 11th October 2011

WOD
3 rounds for time:
35 air squats
100 double unders (or 250 single skips)
Run 400m

Monday 10th October 2011

WOD
Power clean - Work up to a heavy single
(eg 5-5-3-3-2-2-1-1 reps)


Met-Con
5 rounds for time:
4 power cleans (Use ~75% of single single)
8 burpees

New Timetable

Saturday 8th October 2011

WOD
(In a 30 minute time cap)
'Karen' 150 Wall Ball shots for time (20lb)
'Art of Coffee' hill run
In remaining time do max reps of ring dips

(SCORING: Record split times after Karen and the hill run and also ring dip reps)

Friday 7th October 2011

WOD
10 rounds for time
10 KB swings (24kg)
10 push ups (chest to deck)

Thursday 6th October 2011

WOD
6 rounds for time
Run 400m
25 burpees

FINISHER
Ring row complex x 3 x 3

Wednesday 5th October 2011

WOD
3 rounds for time:
15 DB thrusters (select your weight)
2 x 15m band sprints
15 pull ups

FINISHER
For time:
30 DB push press - 30 second L sit
20 DB push press - 20 second L sit
10 DB push press - 10 second L sit

Tuesday 4th October 2011

WOD
7 rounds for time:
25 double unders (Or 75 singles)
12 pull ups
20 box jumps

Saturday 1st October 2011

WOD
5 rounds each for time:
12 toes to bar
15 KB swings
18 ring push ups
Sprint 200m
(Rest 90 seconds between rounds)

Friday 30th September 2011

WOD
'Angie Ladder'
10-20-30-40 reps of
Pull ups
Push ups
Sit ups
Squats


Finisher
Tabata Dumbbell ground to overhead (for total reps)