Push Jerk 15 minutes to find a 10RM Complete 3 x 5 min rounds of: 5 Power Clean 70/50 10 Burpees 15 Box Jumps 1 minute rest Post load and rounds to the whiteboard
CONTINUE READINGPartner WOD Complete as many rounds as possible in 18 minutes of: 5 Power Cleans 70/50 15m Walking Lunge 70/50 30 Partner Dumbbell Snatches 30/22.5 Post rounds to comments.
CONTINUE READINGFor Time: 25 Front Squats 70/50 50 Box Jumps 25 Power Cleans 70/50 50 Wall Balls 25 Shoulder to Overhead 70/50 50 Kettlebell Swings 24/16 15 Muscle Ups Post time to the whiteboard
CONTINUE READINGOnly a 7am session today, and good luck to all the competitors at WODStock today. “Partner WOD” – 31/08/13 Complete as many reps as possible in 15 minutes of: Buy in: 1000m Row 40 Power Cleans 60/40 30 Toes to Bar 12 Burpee Box Jump Overs 30/24 Post time to comments.
CONTINUE READINGComplete as many reps as possible in 7 minutes of: 12 Power Cleans 70/50 20 Push Ups Rest 2 minutes then Complete as many reps as possible in 7 minutes of: 15 Handstand Push Ups 15 Chest to Bar Pull Ups Post total reps to the whiteboard
CONTINUE READINGPlease see our website for the Christmas and New Years timetable. www.crossfitboss.com.au. Only open sessions for members only today 7am-9am and 4pm-6pm. Thruster 5-5-5-5-5 90sec rest Complete 5 rounds for time of: 6 Power Cleans 92.5/60 20 Wall Balls 300m Run Post load and time to the whiteboard
CONTINUE READING“12 Days of Christmas” 1 Power Snatch 70/45 2 Muscle Ups 3 Lateral Burpees 4 Power Cleans 70/45 5 Handstand Push Ups 6 Chest to Bar Pull Ups 7 Wall Balls 8 Box Jumps 30/24 9 Toes to Bar 10 Pistols 11 Kettlebell Swings 32/24 12 Thrusters 70/45 Post time to the whiteboard.
CONTINUE READINGBack Squat 5-5-5-5 90 sec rest Heaviest weight possible Complete 4 rounds for time of: 16 Burpees 12 Box Jumps 10 Power Cleans 70/50 Post load and time to whiteboard
CONTINUE READINGS1: Top Pull Deadlift 3-3-3 @ 75% S2: Top Pull Deadlift 1×3 @ 80%, 2×2 @ 85%, 1×1 @ 90% Complete as many rounds as possible in 12 minutes of: 30 Double Unders 6 Power Cleans 70/50 8 Front Squats 70/50 Post load and rounds to whiteboard
CONTINUE READING“Holleyman” 30 rounds for time of: 5 Wall Balls 3 Handstand Push Ups 1 Power Clean 102.5/70 Post time to whiteboard.
CONTINUE READING