Thursday 19th March – WOD results

A) Skin the Cat / Back Lever Practise
B) “Yo-yo”
5 rounds for time:
30 Thrusters (20/15kg)
15 Toes2Bar
Compare: 15/04/14, 16/07/13, 12/10/12,

19march 19march2 19march3

Wednesday 18th March – WOD results

Superset:
A1) Deadlift 3-3-3-3-3
A2) Push Press 3-3-3-3-3
B) 3 x 400m Run, rest exactly 60sec between each. Score: Total time.
Compare: 29/08/14, 06/06/13, 17/01/13, 04/11/13

18march 18march2 18march3

Tuesday 17th March – WOD results

A) 3 x Max Front Leaning Rest on Rings
(w. 2 min rests)
B) Handstand Walking Practice
C) For time:
50 Sit Ups
40 American Swings (24/16kg)
30 Pull Ups
20 Over Box Jumps (24/20”)

17 march 17march2

Monday 16th March – WOD results

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A) Back Squat 3-3-3-3-3

B) “Grace“
For time:
30 Clean and Jerks (60/42.5kg)
Compare to: 06/08/14, 12/12/13, 14/06/13,

16march 16march2 16march3

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Saturday 14th March – WOD results

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A) Power Snatch 3-3-3-3-3

B) 5 rounds for Reps:
2 minutes Row (each Cal = 1 rep)
1 minute Pull Ups
Rest 1 minute

14march

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Friday 13th March – WOD results

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“CrossFit Games Open 15.3”
14 minute AMRAP:
7 Muscle-ups
50 Wall balls (9kg to 10ft / 6kg to 9ft)
100 Double-unders
Or “Friday the 13th”
4 Rounds, for time (40 min. Cut Off):
30 Burpees
40 Wall Balls (9/6kg)
50 Double Unders
Compare to: 13/6/14, 13/12/13, 13/09/13,
13march 13march2

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Thursday 12th March – WOD results

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A) Sled Drag 30ft in 10sec for Max Kg
B) Barbell Twist 10-10-10-10-10 (alt.)
C) Teams of 2 (or 3). One working.
AMRAP 6 minutes:
60ft Farmers Carry (2 x 40/24kg Kettlebells)

12march 12march2 12march3

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Wednesday 11th March – WOD results

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A) Front Squat 3-3-3-3-3
B) “Visalia”
For time (15 min Cap):
20 Power Cleans (60/40kg)
20 Deadlifts (60/40kg)
20 Wall Balls (9/6kg to 10ft)
20 T2B
200 Double Unders
EMOM 2 Thrusters (60/40kg)
Compare: 07/04/014

11march 11march3 11march4 11march5

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Tuesday 10th March – WOD results

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A) 5 rounds for time:
5 Strict Pull Ups
10 Burpees
15 Russian Swings (32/24kg)
B) 5 x 200m Run, rest exactly 60 sec between each. Score: Total time.

10march 10march2

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Monday 9th March – WOD results

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A) Shoulder Press 3-3-3-3-3
B) “Banksy”
Teams of 3 (or 2). Alternate rounds.
12 rounds for time:
20ft Walking Overhead Lunge (50/35kg)
6 Step Ups (50/35kg, Hip crease below knee)
20ft Overhead Walking Lunge (50/35kg)
Compare: 04/08/14, 30/10/13
7march

9march

9march2

9march3

9march4

9march5

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