crossfit

Posted by: Wykie | on December 11, 2011

Monday 12 December

Strength day 1

Squat snatch

5 5 5 5 5

WOD: 5min Cap
10 down to 1 ladder of:
O/H squats (40/20kg)
Lateral bar bounds

Posted by: Wykie | on December 7, 2011

Partner WOD: do the following as fast as posible taking turns to complete the whole WOD. The score is your combined times.

21 15 9
Deadlifts (100/60kg)
KB Russian swings (24/16kg)
Box Jumps (60/50cm)

*anytime you put the bar or KB down or rest/miss a box jump your partner does 10 burpies.

Posted by: Wykie | on December 7, 2011

Bridget

Partner WOD: as fast as posible complete the following 4 times each.

5 burpies / 10 press ups / 15 wall balls / 20 squats / run 200m.

While your partner completes their round do as many sit ups as posible. Each sit up takes 1 sec off your total time.

Posted by: Wykie | on December 5, 2011

Doug W - great swing technique

Team WOD: 20min AMRAP

In teams of 3 perform as many rounds in 15min as possible of:

9 x 20m Farmers carry (30/16kg) / 18 burpies / hill run

Posted by: Wykie | on December 4, 2011

Dirk

Strength: Clean and Jerk 5 5 3 3 1 1

Team WOD: 15min AMRAP

In teams of 3 perform as many rounds in 15min as possible of:

4min L Hold (buy in)

9 x 20m Farmers carry (30/16kg) / 18 burpies / hill run

Posted by: Wykie | on December 2, 2011

Coach Wykie at CFAK games

skill: handstand walks

WOD: 3 rounds 9m handstand walk / 4 skin the cats / run 200m