WOD 130619

SWOD

Power Clean 5 x 3 (add 1kg to last workout)
Floor Press 3 x 5 (add 1kg to last workout)

DWOD

Complete as many rounds as possible in 12 minutes:

30 Overhead Walking Lunge w/ 20kg plate
15 Ring Dips

*Plate has to be locked overhead with straight arms.
*15 lunges with the right leg, 15 lunges with the left leg.
*Back knee has to touch the ground to count as a rep.

Post times to comments.

Wednesday 130619 CrossFit Escape Burleigh Heads CrossFit Escape Burleigh Heads - Strength-Power-Speed @ U2/25 Leda Drive Burleigh Heads on the Gold Coast - 55 201 603

WOD 130618

SWOD

Deadlift 5RM (add 5kg to last workout)
50 Evil Wheels

DWOD

7 minutes left, down by 6

Complete 2 rounds:

1 minute – Max Rep 25kg DB Push Press
Rest 1 minute
1 minute – Max Rep 25kg Weighted Pull Ups
Rest 1 minute
1 minute - Row for Calories
Rest 1 minute
1 minute – Max Rep Burpees

*Rest 1 minute between rounds.

Score total reps completed to comments.

Tuesday 130618 CrossFit Escape Burleigh Heads CrossFit Escape Burleigh Heads - Strength-Power-Speed @ U2/25 Leda Drive Burleigh Heads on the Gold Coast - 55 201 603

WOD 130617

SWOD

Squat 3 x 5 (add 2.5kg to last workout)
Press 3 x 5 (add 1kg to last workout)

DWOD

As many rounds as possible in 8 minutes of:

Row 200m
2 Power Snatches @ 85kg
5 Strict Pull Ups

MOnday 130617 CrossFit Escape Burleigh Heads CrossFit Escape Burleigh Heads - Strength-Power-Speed @ U2/25 Leda Drive Burleigh Heads on the Gold Coast - 55 201 603

WOD 130615

WOD #1

As many rounds as possible in 10 minutes:

7 DB Bent Over Rows
7 DB Power Cleans
7 DB Push Presses

*Use 22.5kg dumbbells

WOD #2

Complete the following…..

Row 500m
20 Box Jumps 24″
Run 100m
20 Plyo Push Ups (chest slap)
100 Double Unders
20 Athletic Burpees
Row 500m

Saturday 130615 CrossFit Escape Burleigh Heads CrossFit Escape Burleigh Heads - Strength-Power-Speed @ U2/25 Leda Drive Burleigh Heads on the Gold Coast - 55 201 603

WOD 130614

SWOD

Squat 3 x 5 (add 2.5kg to last workout)
Floor Press 3 x 5 (add 1kg to last workout)

DWOD

Complete 5 rounds:

You have 60 seconds to complete the following…

20 KB Swings – 32kg
Sprint 50m

* Rest 2 minutes between rounds.

Friday 130614 CrossFit Escape Burleigh Heads CrossFit Escape Burleigh Heads - Strength-Power-Speed @ U2/25 Leda Drive Burleigh Heads on the Gold Coast - 55 201 603

Rest Day.

Thursday 130613 CrossFit Escape Burleigh Heads CrossFit Escape Burleigh Heads - Strength-Power-Speed @ U2/25 Leda Drive Burleigh Heads on the Gold Coast - 55 201 603