W.O.D. Tue 26th Aug
"lots of ups ~ lots of downs"

Pull-ups 15 reps
Back ext 30 reps
Push press 15 reps
Sit-ups 30 reps
WBS 15 reps

rounds in twenty minutes

W.O.D. Mon 25th Aug
"Deadlift"

7 x 3 reps building weight each time

W.O.W. Sat & Sun 23rd/24th Aug
"A lot of BS"

Round 1
Row 100m
10 Wall BS
Run 100m
15 Kettle BS
Row 100m
20 BS (box steps)

Round 2
Row 150m
15 Wall BS
Run 150m
20 Kettle BS
Row 150m
10 BS (box steps)

Round 3
Row 200m
20 Wall BS
Run 200m
10 Kettle BS
Row 200m
15 BS (box steps)

Round 4
Row 250m
15 Wall BS
Run 250m
15 Kettle BS
Row 250m
15 BS (box steps)

W.O.D. Fri 22nd Aug
"Thanks very much Barry"

50 Air squats

200m run

15 power snatches

200m run

rounds in 20 mins

W.O.D. Thur 21st Aug
"So you thought Wednesday was tough"
Power clean & power press for 1 min
with 1 min recovery for ten rounds
Record reps for each round

W.O.D. Wed 20th Aug
"Its only nine minutes work!"

Row one minute hard followed by one minute recovery, nine times
Warm up with CrossFit warm up followed by three fast/slow one hundreds

"Who says CrossFit doesn't mess with your head!!!"
W.O.D. Tue 19th Aug
"Lynne"

Max reps bench press
followed by
Max reps pull-ups

five rounds