wod saturday, 6th february 2010
by CrossFit Team | Saturday, February 06, 2010
4 Rounds for time:
Swim 100m
50 squats
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Strength Coordination Agility
wod friday, 5th February 2010
by CrossFit Team | Friday, February 05, 2010
For time:
100 Double unders
Move equipment from point A to point B 200m:
2 x 24kg/16kg KB
2 x 20kg/10kg Plates
1 x 20KG Bar
then at point B asslemble bar and complete
12-9-6
Clean & Jerk
KB Front Squat
Burpees
then move weight back from point B to point A
100 Double unders
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Mograni Lookout
wod thursday, 4th february 2010
by CrossFit Team | Thursday, February 04, 2010
Rest Day
wod wednesday, 3rd february 2010
by CrossFit Team | Wednesday, February 03, 2010
3 Rounds for time:
Row 500m
10 Deadlift 120kg/90kg
20 Pull ups
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Dee Why Lions V New Zealand Barbarians
wod tuesday, 2nd february 2010
by CrossFit Team | Tuesday, February 02, 2010
3 rounds for time:
30 Overhead Walking Lunges 20kg/15kg Plate
10 Push press 50/30kg
15 BW Back Squat
Run 400m
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wod monday 1st february 2010
by CrossFit Team | Monday, February 01, 2010
"Fran"
21-15-9
Thrusters @ 42.5kg
Pull-ups
10mins rest, then....
"Helen"
3 rounds for time:
400m Run
21 KB Swings @ 24kg/16kg
12 Pull-ups
Record times, scaling, and pull-up variation used to comments.
WOD SUNDAY 31st JANUARY 2010
by CrossFit Team | Sunday, January 31, 2010
Rest Day
WOD SATURDAY 30th JANUARY 2010
by CrossFit Team | Saturday, January 30, 2010
10 Squat snatch 40kg/ 20kg
20 Thrusters 50kg/35kg
30 SDHP 50kg/ 35kg
40 Burpees
50 KB Swings 24kg/16kg
60 Pull-Ups
70 Walking Lunges
80 Push ups
90 Sit ups
100 Squats
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