Wods

7th August 2012

Tuesday Warm up 2 rounds of 10 pull ups 10 sit ups 10 back exts 10 iron cross 10 scorpions WOD 25 Wall ball shots (10kg, 7kg) 50 hand release push ups 20 WBS 40 HRPU 15 WBS 30 HRPU 10 WBS 20 HRPU 5 WBS 10 HRPU For time After bash Hand stand practice

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6th August 2012

Monday Warm up 3 rounds of 5 Burpees 10 sit ups 10 iron cross 10 scorpions WOD Sandwich Workout 250 double under (600 singles) 50 pull ups 100 hollow rock 250 double under (600 singles) For time After bash 3 min plank hold

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4th August 2012

Saturday Warm up 3 rounds of Cindy 5 pull ups 10 push ups 15 squats WOD 3 rounds for time 20 Thrusters (30kg, 20kg) 30 KBS (16kg, 12kg) 40 cycle crunches After bash Stretching

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31st July 2012

Tuesday Warm up 3 rounds of 40 jump jacks 40 foot taps 10 Sampson stretch WOD Sandwich WorkOut on a Rainy Day 400 jump rope 4 rounds of 40 air squats 30 push ups 400 jump rope After Bash Core Exercise plus work on weakness

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30th July 2012

Warm Up CrossFit warmup WOD AMRAP in 15 minutes 10 Hang snatch – # 75/55 lbs 20 Lateral burpees (10 each side) After bash 5 rope climbs – 15’

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28th July 2012

Warm Up 3 Rounds of 10 Burpees 10 Sit Ups 10 Iron cross 10 Scorpions WoD 3 Rounds for time of 10 Dead lifts (body weight) 20 Pull Ups 30 Double unders Afterbash PVC mobility

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27th July 2012

Warm Up  3 Rounds for time of 100 Jump Ropes 30 Jumping Jacks 10 Sampson Stretch WoD Front Squat 3-3-3-3 Push Press 3-3-3-3 Afterbash Complete Body Stretch

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25th July 2012

Warm Up 3 Rounds of 5 Burpees 10 Suitcase Deadlifts 10 Iron Cross 10 Scorpions WoD 5 Rounds for time of : 20 Push Ups 20 Wall Ball Shots 20 Sit Ups (with Med Ball) Afterbash Stretch

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24th July 2012

Warm Up 3 Rounds of 30 Jumping Jacks 15 Wall Ball Shots 10 Striders WoD G.I.Jane (100 Burpee-Pull Ups for Time) or 100 Burpee-Box Jumps for Time AfterBash Recover and Stretch

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23rd July 2012

Warm up CrossFit warm up   Skills Team of two   WOD For 20 minutes non-stop work   2 minutes Row – for distance 2 minutes KB Swings – for reps   Partners will switch every two minutes     Team Score – put total distance and reps you have done in 20 minutes   After […]

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