Tuesday 22 July 2014
Strength Back squat 1RM Test WOD 3min AMRAP 5 Push Ups 5 Pull Ups Rest 3mins 3min AMRAP 5 Air Squat 5 Lunges
Monday 21 July 2014
Skill Handstand WOD 3 Rounds Run 400m 10sec Handstand Hold 30 Air Squats 20 T2B/K2E 10 Bear Crawl Forward & Back
Saturday 19 July 2014
Mobility- 15mins Team WOD Team of 4 mixed For Time Loaded Carry 1km 100kg Then 100 KB Swings 24/16kg 150 Push Ups 200 Sit Ups 250 Jumping Jacks 200 sit Ups 150 Push Ups 100 KB Swings 24/16kg Then Loaded Carry 1km 100kg Team can split the 100kg anyway they like Can use KBs or…
Friday 18 July 2014
Strength CrossFit Total WOD Roy 5 Rounds for Time 15 Deadlift 100/60kg 20 Box Jumps 24/20′ 25 Pull Ups
Thursday 17 July 2014
Strength Tyre Flip/Sled Push WOD 21/15/9 American KB Swing 24/16kg Burpee Pull Up
Wednesday 16 July 2014
Skill Snatch WOD 5 Rounds for Time Run 400m 15 Thrusters 40/30kg 10 STOH 40/30kg 5 Ring/Box Dips
Tuesday 15 July 2014
Strength Back Squat Body Weight 10-1 WOD 1 10min AMRAP Run 50m 10 Push Ups Rest 2mins WOD 2 10min AMRAP 5 Pull Ups 10 Lunges
Monday 14 July 2014
Skill Hold L Sit for 5 mins Core 4 Rounds 10 Plank Builder 20 Sit Ups WOD 10 Rounds for Time 15 Wall Balls 20/14lbs 15 Burpees
Saturday 12 July 2014
Mobility 15mins WOD Partner 20 Deadlifts 100/50kg Run 400m 20 KB swings 24/16kg Run 400m 20 OHS 40/30kg Run 400m 20 Burpees Run 400m 20 Pull Ups Run 400m 20 Box Jumps 24/20′ Run 400m 20 Power Cleans 70/40kg Run 400m Each athlete does all movements 1 working at a time Must run together
Friday 11 July 2014
Strength Squat Complex 5 Rounds Building 5 Front Squat 5 Back Squat 5 Front Rack Lunge 2 mins rest between rounds WOD 3 Rounds 1min Max Pull Ups 1min Max Burpees 1min Max DU’s Rest 2 mins between rounds