For time:
Buy in:
lift 1200kg/800kg in cleans (choose your weight)
then 5 rounds
5 chins
5 Double unders
Buy out
1200kg/800kg in cleans.
(examples, 12 lifts of 100kg or 20 reps of 60kg)
Part B
100 KB side 2 sides
100 MB chest passes
15 Dec 2011
13th December
Bench Press
2-2-2-2-2-2-2-2-2-2
Max Deadlift
Max Double Unders
Click on wod to post weights
12 Dec 2011
30 min Team AMRAP
2 Wall Cimbs
7 kettlebell swings
7 Turkish stand ups
7 squats
2 person team.
One person does a round then when finished the partner then does a round continue for time limit.
Part B
Team Row 5 km ( 3 person team fastest time to complete)
9th Dec 2011
Dont forget crossfit hill games tomorrow at 10am
CrossFit vs Judo vs boxing vs MMA vs BJJ vs Kickboxing (in no particular order, Henry:))
WOD
21, 18, 15, 12
Back Squats 70/50
Knees 2 elbows
KB rtw 24/20
KB Plank renegades 24/16
Part B 20 tyre flips jump through
5 December
Get ready for this weekends King of the CrossfitHill comp.
Saturday the 10th starting at 10 am.
It’ll be a great event. Make sure you come and take part.
5 rounds for time
6 Cleans 60/40kg
9 Toes To Bar
12 Burpees
15 Squats
18 Double Unders
2 Dec 2011
kettlebell krismass
5 Rounds for time
400m run
15 KB snatch left 20/12kg
15 KB snatch right 20/12kg
15 chin ups
1st December
The Bear
A 5 rounds of seven Reps
1 hang clean +
1 front squat +
1 push press +
1 back squat +
1 push press +
= 1 rep
When doing the sevn reps you are not allowed to put the bar down.
WOD 30-11-11
Fight Gone Bad
3 Rounds
1 Min on each Exercise
1 Min rest on each round
Wall Ball Shots
Box Jumps
SDHP
Push Press
Row
Tally Reps Up For Time
Bec – 302
29th November
Happy Birthday Chloe
2 Rounds .
Rest for one minute between.
3min AMRAP:
3 Power Snatch (60/40)
6 Press Ups
9 Air Squats
Rest 1min
3min AMRAP:
3 Burpee Bar Jumps
6 Box Jumps (30″/24″)
9 Wall Balls
Rest 1min
3min AMRAP:
3 Squat Cleans (60/40)
6 Ring Dips
9 Pull Ups
28 Nov 2011
Happy Birthday Mark 
4 Rounds .
20 Burpees
150 skips
10 toes to bar
50 step ups
10 renegade push ups
20 sit ups
