CrossFit Wyre Forest

W.O.D.

admin — Mon, 16 Aug 2010 21:09:24 +0000

STRENGTH

OHS 3 x 5 or 5 x 3 Reps

Photo: Magnetic Man struggles to get the metal bar off his chest so he can do OHS!!!

MET CON

10 Rounds For Time of:

3 x HSPU

5 x Barrel Over Head any how

7 x Med Mall Slams or Med Ball Cleans

Photo: Lisa & Magnetic Man Getting the barrel overhead anyhow. Although Magnetic Man now has to stop the barrel smashing into his magnetic knee!!!

W.O.D. ‘CINDY’ & SUMO DEADLIFT HIGH PULL

admin — Sun, 15 Aug 2010 20:48:13 +0000

Max Rounds in 20 minutes of:

5 x Pull-ups

10 x Press-ups

15 x Squats

Every 3 Rounds do 21 x Kettlebell Sumo Deadlift High Pulls (32kg)

W.O.D. Burpee Ladder

admin — Tue, 10 Aug 2010 21:45:26 +0000

On the 1st minute do 1 Burpee

On the 2nd minute do 2 Burpees

On the 3rd minute do 3 Burpees

Continue to 20 Burpees in the 20th minute.

Just keep Going!!! At the start of every minute try as hard as you can to complete that number of Burpees!!!

Make a note of the number of Burpees you miss. Then do that many reps of 1 exercise from the following list. Choose the exercise you really dont want to do!!!

HSPU, Med Ball Clean, KTE, KB Swings, Pull-ups, GHD, Double Unders.

W.O.D. 5 x Max Rep Chin-ups

admin — Tue, 10 Aug 2010 21:34:53 +0000

Follwed by:

On the Minute, Every Minute do:

15 x Wall Ball Shots (10kg)

For every rep you miss, do 5 x Press-ups at the end of the 25 minutes.

W.O.D. On the Minute Every Minute do:

admin — Sun, 08 Aug 2010 21:54:18 +0000

2 x Power Clean

Aim for 80-90% of your 1 Rep Max

W.O.D. Back Squats

admin — Sat, 24 Jul 2010 16:57:23 +0000

1-10-1-20-1-30 Reps

Go as heavy as you can for each set!!!

W.O.D. “FRAN”

admin — Sat, 24 Jul 2010 16:54:23 +0000

21-15-9 Reps for Time of:

42.5kg Barbell Thruster

Pull-ups

W.O.D. “RJ”

admin — Sat, 24 Jul 2010 16:51:02 +0000

5 Rounds for Time of:

800m Run

Rope Climb x 5 ascents

50 x Press-ups

W.O.D. 5 Rounds for Time of:

admin — Sat, 24 Jul 2010 16:45:48 +0000

25 x Barbell Overhead Walking Lunges (Men 20kg, Ladies 15kg)

21 x Burpees

W.O.D. Partner BEAR & Pull-ups

admin — Sat, 24 Jul 2010 16:41:12 +0000

5 Rounds for total number of Pull-ups of:

BEAR COMPLEX (for this workout Men 40kg, Ladies 30kg)

MAX REP PULL-UPS

The Bear is: clean, front squat, push press, back squat, push press.

Thats 1 Rep, do 7!!!

Do this workout with a partner. 1 person does The Bear, the other person does as many Pull-ups as possible until their partner has finished the 7 Reps of The Bear. Take 1 minute rest between rounds. Do 5 Rounds and add up the total numberof Pull-ups completed by each pair.