WOD Wednesday 19/10/2011
21-18-15-12-9-6-3 reps of:
Power Snatch 50kg (35kg)
Wallball 10kg (5kg)
Knees to Elbow
Post load and time to comments.
Happy Birthday Lauren!!
WOD 18/01/11
5 Rounds for time:
Run 500m
7 Thrusters 60kg (40kg)
Post load and time to comments.
“The Motorboaters” You guys ROCK!!
WOD Monday 17/01/11
30 Muscle-ups for time
Post time to commets.
Trivia winners “The Fran F%#kers” – great effort guys!!
WOD Saturday 15/1/2011
“Murph”
1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1km run. If you’ve got a 10kg vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
WOD Friday 14/1/2011
As many rounds as possible in 20 minutes:
10 Hang Clean 42.5kg (30kg)
10 Toes to Bar
10 Burpees
Post load and rounds to comments.
Flood Devastation!! (Crossfit Ipswitch)
WOD Thursday 13/1/2011
Deadlift
2-2-2-2-2-2-2-2-2-2
Rest 60 seconds between sets and
increase weight each set
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WOD Wednesday 12/1/2011
“Ring Lynne”
5 rounds for max reps:
Ring Dips
Pull-ups
(There is NO time component to this WOD.)
Post total reps for both exercises to comments.
