Thursday 28th June 2012

WOD

Split Jerk 3-3-3-3 (Focus on speed and technique before load!)

5 rounds for time:

10 DB split Jerks (Alternating feet. Choose your own load)

10 Burpees

150m sprint

Wednesday 27th June 2012

WOD

Run 4 x 800m repeats. All out efforts, each for time.

(Rest 3-4 minutes between each)

Skill:

Toes to bar practice

Tuesday 26th June 2012

WOD

Deadlift 5-5-3-3-1-1

AMRAP 15 minutes

10 dumbbell push press (Choose load)

10 hand release push ups

Tunnel Run (150m)

Monday 25th June 2012

WOD

3 rounds for time

25 pull ups

25 burpees

25 KB swings (32kg)

Saturday 23rd June 2012

WOD

'Isabel' 30 power snatches for time (60/40kg)

Rest 5-7 minutes

'Grace' 30 clean & jerks for time (60/40kg)

Thursday 21st June 2012

WOD
4 sets:

Weighted push ups: Max reps @ max load

15 hollow rocks

(Rest 2-3 minutes between sets)

21-15-9 reps for time

Bar-facing burpee

Thrusters (40/30kg)

Wednesday 20th June 2012

WOD

For time

25 pull ups

35 push ups

Run 800m

25 toes to bar

35 jumping squats

Run 800m

50m overhead lunge walk (10kg/5kg)

35 kettlebell swings (24kg/16kg)

Run 800m

Tuesday 19th June 2012

WOD

A.

Ring dips 3 sets x max reps

B.

15 Minute AMRAP

40 Double Unders

10 overhead sit ups (10/5kg)

C.

50 burpees for time

Monday 18th June 2012

WOD

Technique: Overhead squat / Snatch Balance

'Cindy'

AMRAP 20 minutes

5 pull ups

10 push ups

15 squats 

Saturday 16th June 2012

WOD

'The Iron Panther'

For total time

10 rounds: 5 deadlifts (120kg/70kg) - 7 pull ups

Then run 1 mile (1600m)

Friday 15th June 2012

WOD

3 rounds for time:

20 ring dips

Run 800m

10 clean & jerks (60kg)

Thursday 14th June 2012

WOD

 6 rounds for total reps:

1 minute Wall ball (20lb/12lb)

- Rest 30 seconds

1 minute kettlebell swings (24kg/16kg)

- Rest 30 seconds

Wednesday 14th June 2012

WOD

Strict press 5-5-5

Front squat 5-5-5

5 rounds for time:

15 DB push press (choose load)

40 double unders (Or 120 single skips)

Tuesday 12th June 2012

WOD

4 sets x max rep pull ups

AMRAP 20 minutes

15 sumo deadlift high pull

25 push ups (chest to deck)

35 abmat sit ups

'HOPE' Saturday June 9th 2012

WOD

'HOPE'

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Friday 8th June 2012

hope.crossfit.com

WOD

Pull up/muscle up skill work

For 15 minutes:

Each minute do 12 kettlebell swings (24/16kg)

Then hand release push ups for the remainder of the minute (Focus on good technique, stable midline)

Thursday 7th June 2012

WOD
Front Squat 3-3-3-3-3

For time

Tunnel Run (150m) - 21 dumbbell thrusters (Choose your load)

Tunnel Run (150m) - 15 dumbbell thrusters

Tunnel Run (150m) - 9 dumbbell thrusters

Partner Burpee finisher (I go / you go format):

10-8-6-4-2  burpees each

Wednesday 6th June 2012

WOD

Max rep pull ups 

x 5 sets (2 minute rest between sets)

Weighted push ups

5-5-5-5-5 (2 minute rest between sets)

Overhead sit ups

Max reps in 3 minutes (10kg/5kg)

Tuesday 5th June 2012

http://hope.crossfit.com/

WOD

Deadlift 5-5-3-3-1

4 rounds, each round starts every 2 1/2 minutes.

1 minute box jumps

Sprint 150m

5 burpees

'HOPE' - This Saturday!

This coming Saturday we are doing the 'HOPE' workout to do our bit to help raise $1.7Million - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases.

Click here for more info:
http://hope.crossfit.com/

To see what other great initiatives CrossFit and CrossFit Kids are getting behind check out this video:

Monday 4th June 2012

WOD

5 rounds:

Power Snatch, max reps in 90 seconds (35kg/25kg)

Rest 30 seconds

Back squat

3-3-3

Saturday 2nd June 2012

WOD

Chasing maximum loads:

Snatch 1-1-1   (This can be a power snatch or squat snatch)

Clean & Jerk 1-1-1  (This be a power clean & jerk or a squat clean & split jerk etc)

Met-con

'Grace'

30 clean & jerks for time (60kg/40kg)

Friday 1st June 2012

WOD

'Kelly'

5 rounds for time

Run 400m

30 box jumps (24 inch/20 inch)

30 Wall Ball (10 foot target. 20lb/12lb)