“ALFIE” 15 min AMRAP 5 DEADLIFT 100kg 10 BURPEES 15 BOX JUMPS post scores to comments
If you are interested in trying CrossFit, the best thing you can do is come along and try a wod for free. Yes FREE!
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February 20, 2012 in WOD
JPR
1/2 CINDY
1/2 KAREN
First score is As many rounds as possible of on the minute 5 pull-ups 10 press ups 15 squats
Second score is time to do 75 wallballs.
Post both scores on the board and to comments
February 9, 2012 in WOD
3 ROUNDS FOR TIME
10 ABMAT SIT UPS
5 BURPEES
10 WALLBALLS
20 SQUATS
10 BOX JUMPS
5 SHOOT THROUGHS
10 LEG RAISES
1 HILL RUN
January 27, 2012 in WOD
Five rounds for time of:
Hill Run
30 abmat sit-ups
20 Wall ball shots
10 Box jump
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THERE WILL BE NO 1230 WOD TODAY AND NO 1100 WOD SATURDAY
January 10, 2012 in WOD
“KAREN”
150 wallballs
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January 6, 2012 in WOD
5 rounds for time:
Hill run with weight vest
30 box jump burpees
30 wall balls
December 24, 2011 in WOD
Merry Christmas everyone from the coaches of Clan CrossFit………..
FIGHT GONE BAD
When Coach Greg Glassman was asked to come up with a wod specifically for a professional MMA fighter called BJ Penn. He cane up with this. After completing 3 rounds BJ Penn fell to the floor and was asked how it felt. “Like a fight…… GONE BAD!”
3 or 5 rounds
1 minute on each exercise with a continual running score. 1 minute rest at the end of the 5 minutes work.
WALLBALLS 9kg 10ft target
SUMO DEADLIFT HIGH-PULL 35kg
BOX-JUMPS 20″
PUSH-PRESS 35kg
ROW FOR CALORIES
November 24, 2011 in WOD
Oscar Thursday
21 minute AMRAP
4 Burpees
6 Wallballs
10 air squats
10 full sit-ups
6 box jumps +
4 wall climbs
40 lateral jumps
October 11, 2011 in WOD
21-15-9
Squats 50/30kg
Wallballs
Double-unders
Burpees
September 20, 2011 in WOD
21-15-9
thrusters 40/30kg
ring rows
wallballs
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