Badger
3 rounds for time of:
30 squat cleans 42.5kg/30kg
30 pull-ups
800m run
12-12-16
its test week and we are starting with DT
5 rounds for time of:
12 deadlifts 70kg/47.5kg
9 hang power cleans 70kg/47.5kg
6 push jerks 70kg/47.5kg
09-12-16
the key is keeping it unbroken
12 minute amrap:
5 x hang snatch 50/35kg
10 x overhead squats 50/35kg
30 x double-under
08-12-16
a crossfit classic - 'Barbara'
5 rounds, each for time:
20 x pull-ups
30 x push-ups
40 x sit-ups
50 x air squats
rest 3 minutes between each round.
07-12-16
which bit is worse?!
for time:
12-9-6
push press 60/40kg
burpee box over 24/20"
straight into
12-9-6
thrusters 60/40kg
burpee over bar
06-12-16
28th November XXX
4 rounds for time:
20 x wallballs
20 x kettle bell swings 32/24kg
20 x toes-to-bar
05-12-16
test week is coming...
3 minute amrap
21 x power cleans 60/40kg
remaining time: max calories x row or ski
(rest 2 minutes)
3 minute amrap
18 x squat cleans 60/40kg
remaining time: max calories x row or ski
(rest 2 minutes)
3 minute amrap
15 x thrusters 60/40kg
remaining time: max calories x row or ski
(rest 2 minutes)
3 minute amrap
12 x clusters 60/40kg
remaining time: max calories x row or ski
02-12-16
how are your dubs after a wod?
buy in - 100 x double unders
10-8-6-4-2
squat cleans 60/40kg
bar facing burpees
cash out - 100 x double unders
01-12-16
it's DECEMBER !!
4 minute amrap
5 x bar facing burpees
5 x power snatch 40/30kg
(rest 2 minutes)
4 min amrap
max calories - rower
(rest 2 minutes)
THEN REPEAT...
30-11-16
sweat rest then sweat more!
15 minute amrap
21-15-9
power cleans 50/35g
thrusters 50/35kg
remaining time max calories - row / bike / ski
(rest 5 minutes)
15 minute amrap
5 x chest to bar pull-ups
10 x handstand push-ups
15 x goblet squats 16/12kg