WOD Wednesday 05/04/2017
So aggressive Leon!
3 attempts at each of the following:
Max reps, L-pull-up (reps)
Max distance, handstand walk (metres)
Max reps, pull-ups (reps)
Max effort, handstand hold (seconds/minutes)
Post accumulated efforts for each station over the three rounds to comments.
WOD Tuesday 04/04/2017
The screen looks foggy for a reason, Mr September everyone!!
A) 18min to find your 6RM:
Push press
-From the deck.
B) Amrap in 12mins of:
12 Push press, 60kg (42.5kg)
3 Rope Ascents, (15ft)
Post loads, rounds and reps completed to comments.
WOD Monday 03/04/2017
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.
“Paul Pena”
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 32kg (24kg)
10 burpee box jumps, 24″ (20″)
Rest 3 minutes
Post load and time for each round to comments.
Team WOD, Saturday 01/04/2017
In pairs complete the following,
12rds for time of:
200m Dead/Med ball run, 25kg (10kg)
70 Double unders
-Rx’d+ = 35kg (20kg)
-Both athletes complete run and must carry the ball 100m each.
-Double under reps can be broken up however between team members.
Post team load and time to comments.
WOD Friday 31/03/2017
THE FRIDAY 5 AND 6AM SESSIONS WILL BE CANCELLED DUE TO THE DANGEROUS CONDITIONS, WE WILL HAVE NO LIGHTS WHICH MAKES DIFFICULT TO SEE THIS TIME OF YEAR. THE 7.30/9.15/4.15 SESSIONS WILL ALL GO AHEAD AS SCHEDULED. THANKS FOR YOUR UNDERSTANDING 🙂
A) 20mins to find your 1RM:
Bench press
B) “Marguerita”
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
-Yep I’m not taking the piss, that is a star jump in there 😉
Post load and time to comments.
WOD Thursday 30/03/2017
NOTE: BOX IS NOW CLOSED FOR ALL PM SESSIONS DUE TO DANGEROUS CONDITIONS!!
For time:
100 Thrusters, 42.5kg (30kg)
Each time is lowered from the rack position perform:
10 Pull-ups
Post load and time to comments.
WOD Wednesday 29/03/2017
Get them off meee!!
10 Rounds for time of:
7 Calorie bike
14 Burpees onto plate, 10kg (black plates)
21 Hollow rocks
-40min cap.
Post time to comments.
