Thursday 19 June 2014
Skill Clean & Jerk WOD 10min AMRAP 5 Shoulder to Overhead 60/30kg 10 Deadlift 60/30kg 15 Jumping Squats over Bar 1km Run to finish
Skill Clean & Jerk WOD 10min AMRAP 5 Shoulder to Overhead 60/30kg 10 Deadlift 60/30kg 15 Jumping Squats over Bar 1km Run to finish
strength Strict Press/Push Press WOD 3 Rounds for time 10 Strict Pull Ups 15 Burpees 20 Box Jumps 25 KB Swings Run 400m
Strength Back Squat 5X5 building each set WOD 18min Ladder 1 Power Clean 65/40kg 1 Deadlift 65/40kg 2 2 3 3 4 etc
Skill Double Under Practice 10mins 5mins of 30secs on/30 secs off WOD 3 Rounds 1min Rest between Rounds 1min Burpees 1min Thrusters 40/30kg 1min Wall Balls 20/14lbs
Crossfit Battle of the West Beach Fun & Games Surfing BBQ Late Night Festivities
Skill Snatch WOD 30min AMRAP 10 HSPU/HRPU 20m Walking Lunge 10/15kg Overhead 30 Box Jump Overs 40 Pull Ups 50 Air Squats
Strength Back Squat 3-3-2-2-2-1-1 WOD TABATA Pull Ups Push Ups Sit Ups Air Squats
Strength Thruster 9 X 5 50/35kg WOD Open Workout 11.5 20min AMRAP 5 Power Clean 65/40kg 10 T2B 15 Wall Balls 20/14lbs
Skill/Strength Overhead Squat 5X5 WOD 5 Rounds for Time 10 OHS 40/20kg 10 HRPU 10 Sit Ups + Back Ext + Oblique Curls 200m Run
Strength EMOM 20mins 5 Chin Ups(odd) 5 Back Squat @50% 1RM(even) WOD 10/9/8/7/6/5/4/3/2/1 Jumping Squats Strict Chin Ups Med Ball Push Ups T2B/K2E Burpees