Tuesday 29th July – WOD results

29j 29j2A) Push Jerk 5-5-5-5-5
B)“Dirty Diana”
3 rounds for time:
21-15-9 Deadlifts (110/80kg)
50-50-50 Double Unders
Compare: 06/04/13, 08/01/13, 21/08/12

Monday 28th July – WOD results

28j 28j2A) Back Squat 3-3-3-3-3
B) 21-15-9 reps, for time:
Double Unders
Hang Power Cleans (45/30kg)
—–Rest 1min——
For Time:
12-9-6
C2B Pull-Ups with 200 meter run between
each set
28j

Saturday 26th July – WOD results

27jA) Skin the Cat / Back Lever Practise
B) “DT”
Five rounds for time of:
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 Push Jerks (70/50kg)
Compare: 15/05/13, 05/01/13, 11/08/12,

Friday 25th July – WOD results

Big Box WOD

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Thursday 24th July – WOD results

24j 24j2A) Level Testing: Max Handstand Hold
B) Weighted Step-Ups 8-8-8-8-8
C) 2km Row for time

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Wednesday 23rd July – WOD results

23j 23j2“CrossFit Total”
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
Score is the sum of the best lift of each
Compare to: 12/07/13, 29/04/13, 07/11/12,

Tuesday 22nd July – WOD results

22j22j2A) Max Height Box Jump
B) Pull Ups – 3-3-3-3-3
C) 3 Rounds for time:
25 American Swings (32/24kg)
25 Burpees

Monday 21st July – WOD results

21j 21j2A) Toes to Bar Practise / Level Testing
B) “Vamos”
AMRAP 20 mins:
16 (alt.) Forward Lunges (42.5kg/30kg)
8 Push Presses (42.5kg/30kg)
8 Ring Rows
Compare: 04/05/13, 01/12/12, 22/06/12,
21j3 21j4

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Saturday 19th July – WOD results

19julTeams of 3:
100 Calorie Row – each athlete must row at
least 15 calories
100 Box Jump Overs (24, 20″)
100 Front Squats (50/35kg)
100 Toes to Bar
100 Front Squats (50/35kg)
100 Box Jump Overs (24, 20″)
100 Calorie Row – each athlete must row at
least 15 calories

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Friday 18th July – WOD results

18jul 18jul2“Santora” Three rounds, for reps:
1 minute Squat Cleans (70/50kg)
1 minute 20′ Shuttle sprints
(20′ forward + 20′ backwards = 1 rep)
1 minute Deadlifts (110/77.5kg)
1 minute Burpees
1 minute Jerks (70/50kg)
Rest 1 minute
Compare: 08/08/12, 11/01/12

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