For time:
50 Box Jumps, 24 inch
30 Push Press, 30kg
30 Sit Ups
30 Push Ups
30 Sit Ups
30 Push Press
50 Box Jumps
Post time to comments.
Thursday nights 'Sample WOD' group.
Archive for July, 2009
WOD: Friday
Friday, July 31st, 2009WOD: Thursday
Thursday, July 30th, 200921-15-9 reps for time of:
Snatch, 42.5kg
Wall Ball, 10kg
GHD Sit-ups
Post time to comments.
Our records board waiting for some blistering times!
WOD: Wednesday
Wednesday, July 29th, 2009For time:
Row 500m
30 Muscle Ups
Row 500m
Post time to comments.
Last nights 'sample' WOD
WOD: ‘Linda’
Tuesday, July 28th, 200910-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift 1.5 x bodyweight
Bench Press 1 x bodyweight
Clean .75 x bodyweight
Set up three bars and storm through.
Rest Day at Coastal CrossFit
Monday, July 27th, 2009Spend some time working on your flexibility.
WOD: Sunday
Sunday, July 26th, 2009Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 10kg ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments.
WOD: ‘Lynne’
Saturday, July 25th, 2009Perform five rounds for max reps of:
Body weight bench press
Pull-Ups
Post number of reps completed and total to comments.
The Box
WOD: “DT”
Friday, July 24th, 2009Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Rest Day at Coastal CrossFit
Thursday, July 23rd, 2009Work on the skill that you would least like to see in a WOD.
WOD: Wednesday
Wednesday, July 22nd, 2009Deadlift 1-1-1-1-1-1-1 reps
Perform a max set of ring dips between each deadlift.
Post loads and number of ring dips to comments.
