WOD Monday 19/03/2018
For time:
30 Overhead walking lunge, 20kg (10kg) plate
30 Knees to elbows
30 Sit-ups
30 Calorie row
30 Sit-ups
30 Knees to elbow
30 Overhead walking lunge
Post load and time to comments.
WOD SATURDAY 17/03/2018
“Murph”
For time:
Run 1.6km
100 Pull ups
200 Push ups
300 Squats
Run 1.6km
If you have a 20kg (10kg) vest, wear it.
(Ryno 29.36 rxd, Britt 37.22 rxd, Andrew 43.40 rxd+ (10kg vest).
-Reps can be broken up as 20rds of “Cindy”.
OR
“Half Murph”
For time: (25min cap)
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
OR
“Mini Murph”
For time:
Run 400m
25 Pull-ups
50 Push-ups
75 Squats
Run 400m
-Choose the one that best suits your ability.
Post time to comments.
WOD FRIDAY 16/03/2018
A) Weighted pull ups
4-4-4-4
B) Max reps (x4):
Toes through rings
C) Bench press
4-4-4-4
Superset reps
Post all 12 working sets to comments.
WOD THURSDAY 15/03/2018
3 rounds for time of:
21 Calorie row
12 Handstand push-ups
4 Wall climbs
Rxd+ = Strict handstand push-ups.
Post time to comments.
WOD WEDNESDAY 14/03/2018
HAPPY BIRTHDAY HEIDI!!
As many rounds and extra reps as possible in 20 mins of:
20 Medicine ball cleans, 10kg (6kg)
60 Double unders
Post rounds and extra reps to comments.
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WOD TUESDAY 13/03/2018
HAPPY BIRTHDAY PETEY ROBBO!!
2011 Crossfit Regional WOD 3
21-15-9 reps of:
Deadlifts, 142.5kg (90kg)
Box jumps, 30″ (24″)
Post load and time to comments.
WOD MONDAY 12/03/2018
A) Thrusters
5-5-5
B) Snatch balance
5-5-5
C) Push Jerk
5-5-5
– Superset reps
Post all 9 working sets to comments.
