Monthly Archives: January 2014

WOD 310114

Warm up

400m Run, then

3x

10 Hollow rocks

10 Broad Jumps

10 Overhead Squats (broomstick)

10 Good Mornings

pariscfpb

Partner WOD

100 Reverse Burpees (alternate every rep)

70 Deadlifts 100/70*

140 Lateral jumps (over the bar)*

*perform 5 deadlifts and 10 lateral jumps then change

Run Block “A” together

5 Rope Climbs each

6 20 second L-sit holds each

Run Block “B & C” together

 

 

 

WOD 280114

Warm up

3x

10 Ring rows

10 Good mornings

10 Bridge/Hip extension

10 second L-sit hold

ohlunge

WOD

A: 6RM Overhead Lunge

B: Annie – Courtesy of CFHQ (8min cap)

50-40-30-20-10

Double unders

Sit ups (abmat)

C: 6 rounds for time (8 minute cap)

200m Row

10 KB Swing 24/16

WOD 270114

Warm Up

3x

30 Double unders

10 Inchworms

10 Hanging Leg Raises

10 Superman rocks

WOD

“Wood” – Courtesy of CFHQ

5 Rounds for time

400m Run

10 Burpee box jumps

10 Sumo Deadlift High Pull 42.5/30

10 Thrusters 42.5/30

BrettWoodHero_th.jpg

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

WOD 240114

Warm Up

3x

10 Over/Unders

10 Partner Sit ups

10 Back to back squats

Partner WOD

A: 12 minute AMRAP

Partner “DT” – Courtesy CFHQ/CrossFit Mayhem

12 Deadlifts 70/50

9 Hang Power Clean 70/50

6 Push Jerks 70/50

Rest 5 Minutes

B: 20 Minute AMRAP

Partner Cindy – Courtesy of CFHQ

5 Pull ups

10 Push ups

15 Squats

WOD 170114

 

Partner Warm Up

3x

10m Wheelbarrow (each)

10 Over/Unders (each)

10 Jump Squats (touch the floor then clap hands together overhead)

Partner WOD

200 Double Unders

200 Air Squats

1600m Run

10 Rope Climbs

2km Row

10 L-Sit hold (15 seconds)

 

WOD 160114

Warm Up

3x

150m Run

10 Hanging Leg Raises

10 Step Ups 20″

10 Ring Rows

10 Hollow Rocks

WOD

A: 10RM Front Squat (15mins)

https://www.youtube.com/watch?v=PDK2KmQLWqc

B: 12 Minute AMRAP

5 Shoulder to Overhead

7 Lateral Burpees

10 Overhead Lunges 25/15

1burpeerun