WOD
WOD 1 MIN OF EACH EXERCISE FOR 5 MIN 1 MIN REST 3 ROUNDS BURPEES SNATCH @ 20KG BOX JUMPS THRUSTERS @ 20KG JUMPING PULL UPS
WOD 1 MIN OF EACH EXERCISE FOR 5 MIN 1 MIN REST 3 ROUNDS BURPEES SNATCH @ 20KG BOX JUMPS THRUSTERS @ 20KG JUMPING PULL UPS
WOD – HOPE 1 MIN OF EACH EXERCISE FOR 5 MIN 1 MIN REST 3 ROUNDS BURPEES SNATCH @ 20KG BOX JUMPS THRUSTERS @ 20KG JUMPING PULL UPS
WOD 5 ROUNDS FOR TIME 10 X POWER CLEAN 40KG/30KG 5 X PUSH PRESS 40KG/30KG 200M ROW
WOD TABATA – 8 ROUNDS OF 20 SECS WORK 10 SECS REST OF FOLLOWING EXERCISES: ROW AIR SQUATS BURPEES PULL UPS PUSH UPS SIT UPS
WOD 1 CROSSFIT TOTAL Three attempts at a 1 RM BACK SQUATS SHOULER PRESS DEADLIFT The score is the total of the combined weight successfully lifted. WOD 2 CROSSFIT ELIZABETH 21-15-9 REPS FOR TIME: CLEAN 61Kg RING DIPS
REST DAY…
PRIMAL CHICKEN TIKKA MASALA In light of a conversation with Crossfit member “Jason” who admitted he loved his weekend take away treat… I thought why not show all CrossFit members how simply it is make to make your own Primal version of your favourite Saturday night curry, without cheap ingredients, additives and dubious quality meat…[…]
WOD 5 ROUNDS FOR TIME 10 wall climbs 15 Toes to Ring 20 Box Jumps
WOD FOR TIME: CLEAN & JERK: 5, 10, 15, 20, 25, 30 BURPESS: 5, 10, 15, 10, 25, 30
WOD – COMPETE FOR TIME 10 HANDSTAND PUSH-UPS 10 PISTOL SQUATS 10 KNEES TO ELBOW 20 HAND RELEASE PUSH UPS 20 PULL UPS 20 KNEES TO ELBOW 40 WALL BALLS (9KG) 40 ALTERNATE LEG LUNGE 40 KNEE TO ELBOW