WOD Wednesday 22/12/10
“Helen”
Run 400m
21 Kettlebell swing 24kg (16kg)
12 Pullups
3 Rounds for time.
Post load and time to comments.
WOD Tuesday 21/12/10
“Running Jackie”
For time:
Run 1km
50 Thrusters (20kg)
30 Pull-ups
Post load and time to comments.
WOD Monday 20/12/10
Deadlift
1-1-1-1-1-1-1
Post load to comments
WOD Friday 17/12/10
“Coe”
10 Thrusters 42.5kg (30kg)
10 Ring Push-ups
10 rounds for time.
Post load and time to comments.
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.
He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Happy Birthday Janeah!!
WOD Thursday 16/12/10
Power Cleans
2-2-2-1-1-1
Finisher:
As Many Rounds As Possible in 12 mins:
3 Power Cleans 80kg (60kg)
4 Muscle-Ups
5 Handstand Push-Ups
Post load and rounds to comments.
WOD Tuesday 14/12/10
Back Squat
3-3-3-3-3
Finisher:
Max reps in 10mins:
Wallball 10kg (5kg)
Every time ball drops to the ground perform:
12m Farmers Carry 2x 60kg (40kg) Barbells
Post load and total reps to comments.
Happy Birthday Michelle!!
WOD Monday 13/12/10
Perform reps of 21-18-15-12-9-6-3 of the couplet:
Sumo Deadlift High Pull 35kg (25kg)
Push Press 35kg (25kg)
Post load and time to comments.
Karen training in Canada at Crossfit Whistler!!
