WOD

7 rounds: 15 Power Clean (50/35) 35 Situps Sunday 20 February 2011 100 DL, 90 Back, 80 Power Clean, 70 Jerks, 60 SDHP, 50 Front Squat, 40 HPC, 30 Thruster, 20 Power Snatch, 10 OHS Check it out – Harriet did 97 skips unbroken – she’s 5 and a half…

6am Heritage Back Squat 2-2-2-2-2-2-2-2-2-2 Skills: Wall Climbs

“Jackie” 1000m Row 50 Thruster (20/15) 30 Pullups

5am Trainer WOD – at Heritage rain hail or shine. Or dark. 6am at Heritage if not raining hard. Power Snatch 3-3-3-3-3-3-3

5 rounds: 21 KB Swing 21 Knees to Elbows 21 Box Jump

6am Heritage Oval Three rounds: 400m run 15 pullups 50 squats 15 pullups Check the girls making a Drummond sandwich. You sure that’s Paleo?

Bench Press 3-3-3-3-3-3-3

Welcome Amanda and Robbie and Louise!! Congratulations on joining the CrossFit Community and doing your first of many workouts. 6am Heritage Oval 50-30-20 Thrusters & Situps and then Footy-Friday!! 9am onwards: 50 Wall Ball, 10kg (6kg) 25 GHD Situp 30 Wall Ball, 10kg (6kg) 15 GHD Situp 20 Wall Ball, 10kg (6kg) 10 GHD Situp

I’m introducing a few sessions each week as Trainer WOD’s. These are uncoached WOD’s for experienced CrossFitters, who want to take it to the next level.

5 rounds: Bodyweight Deadlift x 15 Max reps pullups Max reps strict ring dip No rest inbetween movements. Rest as required inbetween rounds.