Saturday Spartan 300 Pullups – 25 reps Barbell Deadlift with 60kg – 50 reps Pushups – 50 reps 24-inch Box Jumps – 50 reps Floor Wipers – 50 [...]
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September 7, 2011 in WOD
Happy birthday Kate
Coach Oscars ‘Old Skool”
3 rounds
10 burpee
30 squats
10 lunges
30 abmat sit-ups
10 star jumps
30 squat-thrusts
10 games press-ups
30 abmat sit-ups
10 Burpees
30 squats
60 alternating leg squat-thrusts
June 6, 2011 in WOD
1 timed block run
Then
15min AMRAP
9 burpees
3 wall climbs
15 box jumps (24″ -M | 20″ -F)
May 30, 2011 in WOD
5pm WODs start today!
Only 3 spaces left on the Olympic Lifting lessons, come on people, you could all use the extra tuition! Only £36 for 6 classes.
Death by burpees
Then
“KAREN” 150 wallballs for time
Skill: Deadlift
WOD
3 Rounds for time
25 deadlifts @80/60kg
25 bar-facing burpees
25 hollow rocks
400m run
Post time to comments.
April 29, 2011 in WOD
“Filthy 50″
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16kg)
50 Walking Lunges
50 Knees to elbows
50 Push press, 20/15kg
50 SDHP
50 Wall ball shots
50 Burpees
50 Double unders
Chris Spealler: 13.49 (2010)
April 20, 2011 in WOD
For time:
Five rounds
5 Deadlifts (120kg M / 90kg F)
10 Burpees
then move immediately on to
200 double unders
Last night’s olympic lifting class.
March 14, 2011 in WOD
We have a new Facebook group so please click this link and like us.
A.
For time:
21-15-9-15-21
Wallballs
Burpees
B.
Row 1K
February 23, 2011 in WOD
Happy Birthday Elaine!
100 thrusters for time (max weight 50kg)
Every minute do 5 burpees, begin with 5 burpees.
Scale weight and number of burpees if need be before thrusters.
This is a tough wod rx, you are training hard at 25kg and 3 burpees!
From crossfitkids.com/
February 22, 2011 in WOD
In pairs, complete these exercises in any order:
50 kb swings
50 box jumps
2 hill runs
100 walking lunges
50 press ups
100 plank knees to elbows (each side = 1 rep)
Only one person can work at any time, the other has to sit in a squat against the wall. If your team mate falls, both team mates do 5 burpees. Alternate who sits on the wall as needed. If on your own, make it a chipper.
February 2, 2011 in WOD
10 Rounds
Squat/Lunge x5
Sprint 50m
Burpees x5
Sprint 50m
Time each round, one athlete goes whilst the other times. Rest only as long as it takes for the other to complete the exercise. Post fastest and slowest round to comments.
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