Monday 091109
1730 WOD
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to HQ
Posted by Doug 1:57 PM 1 comments
Sunday 091109
The finished Pull Up Station!
1000 Strength
Posted by Doug 8:46 PM 4 comments
Friday 091106
0630 Morning WOD
As many rounds as possible in 12 minutes:
5 Push Presses @ 65% of body weight
10 Push Ups
15 Box Jumps 20" box
From Crossfitfootball.com 091101
____________________________________
1730 - 1900 Strength
Open session to work on personal Strength objectives.
Minimum supervision so experienced Strength members only please.
____________________________________
1730 Running WOD
Running Drills and Death by 10m
Please book in via comments to confirm numbers.
Posted by Doug 3:40 PM 5 comments
Labels: crossfitfootball.com
Thursday 091104
1730 Afternoon session
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Compare to HQ
Posted by Andrew 10:06 AM 1 comments
Labels: Clean and Jerk
Wedensday 091103
6pm Strength
Posted by Andrew 11:11 PM 0 comments
Tuesday 091103
Public Holiday
1000 WOD
Partner WOD
Run 400 meters
Max Box jump 24"
Run 400 meters
Max KB swing 50lb
Run 400 meters
Max Burpees
Run 400 meters
Max Thrusters 65lb
Run 400 meters
Max Jumping pull-ups
Here is how it works:
Start the clock and partner 1 heads out on 400 meter run, while partner 2 commences as many box jumps as he can until runner returns. Then switch. Repeat for entire sequence and count total # reps (for both partners and all exercises) and clock total elapsed time.
Compare to 090427
Another fun one from US Affiliate www.navyseals.com
Posted by Doug 12:35 PM 6 comments
Monday 091102
17300 WOD
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
Compare to HQ
Posted by Doug 12:34 PM 2 comments
