WOD – SAT 31/3/2012
HOME/PARK WOD Option #1 Hill Sprints – find a hill, a big, steep hill, or a big set of stairs! 12 x MAX effort Hill/Stair sprint (rest as needed between) Seacliff beach or Onkaparinga mouth at Southport are both great stair options Option #2 – (If you cant find a Hill or stairs) 10 rounds [...]
WOD – FRI 30/3/2012
HOME WOD TABATA SQUAT/PUSH UP 20 alternating rounds of tabata squats & push ups, score is total reps. TABATA – 20 sec work, 10 sec rest.
WOD – THURS 29/3/2012
STRICT PRESS 10×3 @ 3/4 BW (3 reps on the minute for 10 minutes) POWER CLEAN 30 reps for time @ BW
WOD – WED 28/3/2012
8 Rounds for time of: * Run 200m * 12 Pull ups * 12 Push ups Only a few days away….. FIRE UP!!!!!!!
WOD – TUES 27/3/2012
BACK SQUAT 3, 3, 3, 3, 3 Finisher: 5 Rounds for time: * 9 Chest to Overhead 55/35kg * 18 Squats
WOD – MON 26/3/2012
5 Rounds for time: * 10m Handstand walk * 20m burpee broad jump
WOD – SAT 24/3/2012
CROSFIT GAMES OPEN WORKOUT 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 [...]
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