7/2/2011

Strength
Thruster 10 reps, 4 sets @ MAX Load
All Thrusters are continual movement. (No pause at top of squat & push pressing). Use same weight across all 4 sets. Pick a weight & if you fail, start ALL sets over again, & pick a lighter weight if necessary. Rest minimum of 3min between sets
You have 30min GO!!

WOD - For Time
50 OHS 45/30
Perform 3 Burpees at the top of every minute

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4/2/2011

WOD #1 - 3 Rounds
Run 800m
Rest 2 min

WOD #2 - Max Rounds in 3min
4 G2O 60/45
8 KTE
12 Squats

Rest 1 minute & repeat for 4 Cycles

Within 3min of finishing
MAX reps STRICT PULLUPS (1 ATTEMPT)

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3/2/2011

Strength
Back Squat
Work to a 20 rep Back Squat @ 3/4 BW

OHS
Find your 15 rm X 2 sets

WOD - 15 min AMRAP
5 Front Squat 40/30
5 Box Jump 24/20
5 Burpee

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Rest Day

For those coming in to CFP

WOD #1 - 5 Rounds (15 min cap)
5 Deadlifts 100/70
10 T2B

WOD #2 - AMRAP 8 min
5 Ring Dips
10 Push Ups
15 Double Unders

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1/2/2011

Seen this on CrossFit Brisbane & think its Great

WOD - 8 Rounds with 90sec rest between rounds (30min cap)
5 Thrusters 50/35
10 Pull Ups
1/2 Gasser

(Score is total time, minus 10.5 minutes)

Skills/Strength
Rope Climbs
Muscle Ups/Transition
Double Unders
OR
Catch yesterdays Strength

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