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.
WOD SATURDAY 10/03/2018
In pairs complete the following
As many rounds as possible in 15mins of:
10 Burpee medicine ball clean wall ball shots, 10kg (6kg)
10 Calories (bike)
Alternate rounds with your partner.
Post rounds and extra reps to comments.
WOD FRIDAY 09/03/2018
As many rounds as possible in 10 mins of:
5 Power snatch, 42.5kg (30kg)
10 Overhead lunges, 42.5kg (30kg)
1 Rope climb, (15ft)
-One bar, one load per person.
Post rounds, reps and load used to comments.
WOD THURSDAY 08/03/2018
2 rounds for time:
Run 1.6km
100 Sit ups
If you are looking for an extra challenge, wear a 20kg (10kg) vest for the run only.
Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.
Intermediate Option
2 rounds for time of:
Run 1,200 meters
75 sit-ups
Beginner Option
2 rounds for time of:
Run 800 meters
50 sit-ups
Post time to comments.
