Archive for December, 2012

Saturday 29th December – WOD results

December 29, 2012

Back Squat 3-3-3-3-3 ———— 6 rounds for time: 6 Box Jumps (30/27”) 6 Split Jerks (70/50kg)

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Friday 28th December – WOD results

December 29, 2012

Deadlift 3-3-3-3-3 ———- AMRAP 15min: 5 Ring Dips 10 Sit Ups 15 Squats

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Thursday 27th December – WOD results

December 29, 2012

Shoulder Press 5-5-5-5-5 ——– “Helen“ 3 rounds for time: 400m Run 21 American Swings (24/16kg) 12 Pull-ups Compare: 07/09/12, 22/5/12, 25/01/12,

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Monday 24th December (Xmas Eve) – WOD results

December 29, 2012

“12 Days of Christmas” Performed as per the song 1 Thruster (60/40kg) 2 Power Cleans (60/40kg) 3 Deadlifts (60/40kg) 4 Toes 2 Bar 5 Burpees (singing aloud) 6 Lateral Bar Hops 7 American Swings (32/24kg) 8 Pull Ups 9 Jump Squats 10 Sit Ups 11 Press Ups 12 Power Lunges

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Saturday 22nd December – WOD results

December 22, 2012

Deadlift 5-5-5-5-5 ———— Teams of 3-4 with one working. For time: Row 2000m 100 Overhead Squats (40/30kg) Row 2000m

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Friday 21st December

December 21, 2012

AMRAP 18 min: 3 Bar Muscle Ups 6 Walking Lunges 9 Box Jumps (24”)

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Thursday 20th December – WOD results

December 21, 2012

10-9-8-7-6-5-4-3-2-1 reps for time: Hang Squat Clean (70/45kg) Handstand Push Ups ——— L-Sit 3 Max Holds

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Describing CrossFit to your friends

December 20, 2012

By Coach Andrew Okay, so it’s that time of year when all your friends and family are going to start thinking about how on earth they’re going to lose all that belly fat they’re going to acquire over the next week or so. They are going to be looking around for a solution and naturally […]

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Wednesday 19th December – WOD results

December 20, 2012

“DWF12 – WOD 4” Women: 21-18-15-12-9-6-3 Bumper Plate GTOH (15kg) 7 Pull Ups 30 Double Unders Men: 3-6-9-12-15-18-21 Bumper Plate GTOH (20kg) 7 Pull Ups 30 Double Unders

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Tuesday 18th December – WOD results

December 18, 2012

Bench Press 3-3-3-3-3 ————— Max Sled Pull (length of gym) ————— Double Tabata (8 min.) of alternating Sit Ups and Burpees

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