Friday 20 June 2014
Mobility 15mins WOD Partner Workout Run 400m 10 Wall Balls 20 Pull ups 20 Wall Balls 40 Pull Ups 40 Wall Balls 80 Pull Ups Run 400m Each person does full workout 1 person working at a time
Thursday 19 June 2014
Skill Clean & Jerk WOD 10min AMRAP 5 Shoulder to Overhead 60/30kg 10 Deadlift 60/30kg 15 Jumping Squats over Bar 1km Run to finish
Wednesday 18 June 2014
strength Strict Press/Push Press WOD 3 Rounds for time 10 Strict Pull Ups 15 Burpees 20 Box Jumps 25 KB Swings Run 400m
Tuesday 17 June 2014
Strength Back Squat 5X5 building each set WOD 18min Ladder 1 Power Clean 65/40kg 1 Deadlift 65/40kg 2 2 3 3 4 etc
Monday 16 June
Skill Double Under Practice 10mins 5mins of 30secs on/30 secs off WOD 3 Rounds 1min Rest between Rounds 1min Burpees 1min Thrusters 40/30kg 1min Wall Balls 20/14lbs
Saturday 14 June 2014
Crossfit Battle of the West Beach Fun & Games Surfing BBQ Late Night Festivities
Friday 13 June 2014
Skill Snatch WOD 30min AMRAP 10 HSPU/HRPU 20m Walking Lunge 10/15kg Overhead 30 Box Jump Overs 40 Pull Ups 50 Air Squats
Thursday 12 June 2014
Strength Back Squat 3-3-2-2-2-1-1 WOD TABATA Pull Ups Push Ups Sit Ups Air Squats
Wednesday 11 June 2014
Strength Thruster 9 X 5 50/35kg WOD Open Workout 11.5 20min AMRAP 5 Power Clean 65/40kg 10 T2B 15 Wall Balls 20/14lbs
Tuesday 10 June 2014
Skill/Strength Overhead Squat 5X5 WOD 5 Rounds for Time 10 OHS 40/20kg 10 HRPU 10 Sit Ups + Back Ext + Oblique Curls 200m Run