WOD 29/4
30 Shoulder Press
40 CHin Ups
50 KB Swings
60 sit ups
70 Burpees
Archive for April, 2010
WOD 28/4
400 Run
4 sets of 6 reps 40 kg:
Clean
Deadlift
Thrusters
Burpees
Back Squats
WOD 27/4
Fran
Yeah baby
(inspired by Debbie)
WOD 22/4
4 sets of:
10 Ring Rows
40 sit ups
50 Squats
Warm up
400m
rope 30 reps of:
singles, doubles, swings right, swings left
WOD 21/4
5 sets of:
20 Cal Rower
10 Burpees
10 Dips
10 KB Swings
10 Push Ups
10 Dead Lifts 80kg
WOD 20/4
5 Sets of:
Ring Push ups 15
Thrusters 10
Chin Ups 10
(Post times to comments)
WOD 16/4
“McGhee“
Complete as many rounds in 30 minutes as you can of:
120kg Deadlift, 5 reps
13 Push-ups
9 Box jumps,
WOD 14/4
4 Sets of:
5 Chins
10 Ring Dips
15 KBHP
30 Squats
20 Cal row
WOD 13/4
Jack meets CrossFit
5 sets of:
15 KB Swings
15 Box Jumps
15 Burpees
15 Chins
WOD 12/4
5 sets of:
15 KB Swings
15 Box Jumps
15 Burpees
15 Chins
