“The Furious” For time: (60 minute time limit) Men use 60kg. Women use 40kg. 100x Deadlift 90x Back squats 80x Power cleans 70x Jerks 60x Sumo deadlift high pull 50x Front squat 40x Hang power cleans 30x Thrusters 20x Power snatch 10x Overhead squat Thankyou to CrossFit Mississauga!

Deadlift 1-10-1-20-1-30 or 100 Kettlebell swings – 3 burpees to start and on each minute. Thanks to CrossFit Northside Challenge WOD #2.

Sorry guys – Diane isn’t until next week…. 25 each of squats, pushups, pullups, situps 50 each of squats, pushups, pullups, situps 75 each of squats, pushups, pullups, situps

AMRAP 10 mins (maybe 12, depends if I look at my watch ha-ha) 5 pullups 10 squats 20 double unders Thankyou to Bayside Challenge for lending WOD 1. But wait, there’s more – if you went to the challenge, I have something special for you instead. 21-18-15-12-9-6-3 SDHP & Push Jerk Men: 40kg. Women: 30kg.

There will be no session held at the gym today due to the CrossFit Northside Challenge. However, just for you folks at home we have the following: Filthy Fiddy (or Forty or Thirty) 50 Burpees 50 Lunge Walks 50 Pushups 50 Situps 50 Squats Post your times and complaints to the Comments. P.S. Don’t you [...]

3 rounds for time: 15 Deadlift 15 Box Jumps 15 KB Swings Thanks to CrossFit Rocks for this one.

Front Squat 10-to-1 T2B 1-to-10 30 double unders

5 rounds: 5 negative chin ups 5 negative triangle pushups Then: 3 rounds: 8 deadhang chin ups 8 dips

Thankyou to WA/NT/SA Sectional WOD #4 for this little beauty….(modified a bit) 10 Ground to Overhead 20 SDHP 30 Pullups 40 KB Swings 50 Double Unders 40 Box Jump 30 Deadlift 20 Dips 10 Burpees Just in case you were asking, yes, it’s for time.

Thanks to CrossFit MoshPit for the inspiration for this WOD. 5 rounds for time: OH walking lunge 20m Shuttle Run 20m 15 Kettlebell Swings. Men use 20kg/24kg and women use 10kg/16kg.