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WOD Welcome to the first day of summer! To Celebrate: 3 Rounds of maximum reps of: OH Lunge 20/15kg You may rest in between different exercises. You will know when you have reached your maximum reps when your form fails or you ned to stop. Putting the bar/bell down or walking away from the equipment [...] WOD Helen 3 Rounds for time of: 400 metre run Post times [...] WOD Front Squat 5 – 5 – 5 – 5 – 5 Post loads [...] WOD For time: Deadlift (100kg/70kg) 21 – 18 – 15 – 12 – 9 Double unders 10 -20 – 30 – 40 – 50 Post time to comments: Remember, if you cant get double unders, substitute three singles for each DU ie 30 – 60 – 90 – 120 [...] WOD For time: 40 SDHP 20/15kg Post time to comments: One giant leap [...] WOD You guessed [...] WOD Box Jumps 5 – 5 – 5 – 5 – 5 Try and get your jump on! Jump as high as you can for five reps. Post heights for each round to comments: Mid [...] WOD For time Run 4 X 1km Rest as needed in between efforts. Post times [...] WOD Three rounds for time of: 20kg Thruster, 50 reps Post time [...] Commencing January 2011 Come and try CrossFit in our new custom built box!
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