W.O.D. Thu 31st July
" GPP Painstorm"

Deadlift - 5 reps
Hang Power Clean - 5 reps
Front Squat - 5 reps
Push Press - 5 reps
Back Squat - 5 reps

As many rounds in
20mins ~or~ 30mins ~or~ 40mins

Which one are you tough enough for?

The troops do the Burgener Warm-up

followed by a short WOD

W.O.D. Wed 30th July
"7 by 7"

7 rounds of:
7 Box Jumps
7 Kettlebell Swings

W.O.D. Tues 29th July
"Overhead Cindy"

5 Pull Ups
10 Push Ups
15 Overhead Squats

rounds in twenty minutes

Stassia Sittser from Redding CrossFit in California popped in
to pay a visit and order ten t-shirts for her fellow
CrossFitters back home. Next time she promises
to come for a work out.

W.O.D. Mon 28th July
"Las Vegas Mix"

Box Jump 21 18 15 12 9
Ball Slams 9 12 15 18 21

Sit-ups 21 18 15 12 9
DB Push Press 9 12 15 18 21

for time

W.O.D. Sun 27th July
"Sunday Supplement"

Row 300m
KBS 24 reps
Box Jump 18 reps
Air Squat 12 reps

Row 600m
KBS 12 reps
Box Jump 24 reps
Air Squat 18 reps

Row 600m
KBS 18reps
Box Jump 12 reps
Air Squat 24 reps

50 FREE wall ball shots to be completed at any time
throughout the work out

W.O.D. Sat 26th July

"The Extra Mile"

TEAM WORKOUT (5 members)

Run 1 mile

Row 1 mile

Xtrain 1 mile

no two exercises at once

Step ups 440

Kettlebell Swings 220

Push Press 220

Wall ball shots 74

no two exercises at once

plus the extra mile

using exercises other than those above complete

an equivalent extra mile. Tarrif list available.

W.O.D. Fri 25th July

"One for the little people"

7 Rounds for time
7 Pull ups
7 Thrusters
7 Burpees
7 Dips
7 Situps
7 Pull ups
49 Jump Rope

W.O.D. Thu 24th July

"Line Em Up"

800 m row/run
2o kettlebell swings
600 m row/run
30 kettlebell swings
400 m row/run
40 kettlebell swings
200 m row/run
50 kettlebell swings
scale weight to suit / for time