WODS and Latest News

Strength.

Pendlay row every 2min

4,4,4,4,4

Conditioning.

Day 12 of 12 Days of Christmas

When DT meet Cindy (teams of 2)

1 rd DT

2 rds Cindy

1 rd DT

4 rds Cindy

1 rd DT

6 rds Cindy

1 rd DT

4 rds Cindy

1 rd DT

2 rds Cindy

1 rd DT

Strength.

Paused front squat (3 sec pause at bottom)

3,3,3,3,3

Conditioning.

Day 11 of 12 Days of Christmas.

CrossFit Open Wod 14.1

10min amrap

30 double unders

15 power snatch 35/25kg

Day 10 of 12 Days of Christmas

Conditioning.

‘Filthy Fifty’

50 box jump 24/20

50 jumping pull up

50 kettlebell swing 16/12kg

50 walking lunges

50 knees to elbow

50 push press 20/15

50 back extensions

50 wall ball 10’/9′ 9/6kg

50 burpees

50 double unders

Skill.

12 min work up to heavy 3 rep touch & go power clean & power jerk.

Day 9 of 12 Days of Christmas

Conditioning.

‘Grace’

30 clean & jerk for time 60/40kg (6min time cap)

Click into the link to check out what was a fantastic day.

Check out the photo-story of the day.

http://www.boxrox.com/events/2014/12/event-photo-story-crowning-the-master-of-masters/#_

Strength.

Back squat every 2min

1 x 6 65%

1 x 4 75%

1 x 2 85%

1 x 2 90%

1 x 1 95%

rest 3min.

1 x max effort 90%

Conditioning.

day 8 of 12 Days of Christmas

‘Baseline’

500m row

40 squats

30 sit up

20 push up

10 sit up

Day6 of 12 Days of Christmas

Conditioning.

Hero WOD ‘Colin’

6 rft

400m run with sandbag (subbed bumper plate 20/10kg)

12 push press 52.5/37.5kg

12 box jump 24/20

12 sumo deadlift high pull 42.5/30kg

Skill.

15min work up to heavy 3 rep power snatch.

Conditioning.

Day5 of  12 Days of Christmas.

‘Isabel’

30 snatches for time 60/40kg

Day4 of 12 Days of Christmas.

Open gym.

Opportunity to catch up on any of the bench mark workouts you may have missed this week and also to work on some skills.

Conditioning.

Flight Simulator

unbroken double unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

if you fail to complete a set unbroken then restart that set.

Strength.

Pendlay row 5,5,5,5,5

Conditioning.

Day3 of 12 Days of Christmas

CrossFit Open WOD 11.2

15min amrap

9 deadlift 70/45kg

12 push up

15 box jump 24/20