The Chipper

W.O.D. Thu 9th Sept
"The Chipper"

50 reps Air squats
40 reps Dumbbell Push Press
30 reps Alt Leg Lunges
20 reps Wallball Shots
10 reps Burpees
10 reps Heavy Shoulder Press
20 reps Knees to elbows
30 reps Med Ball Clean and Squat
40 reps Sit-ups
50 reps Air Squats

Deadlift

W.O.D. Tues & Wed 7th & 8th Oct
"D e a d l i f t"


Time for everyone to learn/refresh the deadlift.

Such an integral part of CrossFit and everybody had
a fantastic workout. Some excellent PBs were achieved.
Well done everyone.

Those that had already deadlifted completed:

1000m row and cross train
800m row and cross train
600m row and cross train
400m row and cross train
200m row and cross train

Again, well done everyone. Remember you can post your comments on the workout of the day as well as record you own workouts on the forum.

Fight gone round

W.O.D. Mon 6th Oct

"Fight gone round"

Based on "Fight gone bad"

WBS

SDHP

Box Jumps

Push Press

Row

3 rounds ~ 21 reps/ 15 reps/ 9 reps

Sweet Little Mystery

W.O.D. Sat & Sun 4th & 5th Oct

"Sweet Little Mystery"

Based on the minute on ~ minute off formula

by throwing darts at the board, each member "selected" the exercise.

1 - 5 row for cal

6 - 10 KBS

11 - 15 KB Slingshot

16 - 20 Shoulder Press

25 - push ups

bullseye - burpees

one more dart was thrown to select the time ~
odd=60 seconds, even=90 seconds

Friday

W.O.D. Fri 3rd Oct

250 m row

25 Sit-ups

20 KBS

15 Push-ups

number of rounds in twenty minutes

The Filthy Fifty

W.O.D. Thu 2nd Oct

"The Filthy Fifty"

50 reps Box Jumps

50 reps Jumping Pull-ups

50 reps KBS

50 reps Alternate Leg Lunges

50 reps Knees to Elbows

50 reps Push press

50 reps Back Extensions

50 reps WBS

50 reps Burpees

50 reps Double Unders

Wednesday

W.O.D. Wed 1st Oct

7 reps Thrusters

7 reps SDHP

250 metre row

all for seven rounds