Wednesday WOD

Rest day.

Alternate WOD:

10,9,8,7,6,5,4,3,2,1

Hand release pushups
1 x 200m

Tuesday WOD

AMRAP 15 minutes

5 x burpees
10 x O/H lunge (15/ 10)
15 x deadlifts (100/ 75)
200m

Scaled option
5 x burpees
10 x O/H lunge (15/10)
15 x deadlifts (80/ 60)
200m

Monday WOD

3RFT

20 x Pullups
20 x Box Jumps
10 x Hand Stand Pushups
400m

CrossFit Regional Highlights, Sydney 2011

Friday WOD

Tabattas:

KB swings
HR push ups
Air squats

Thursday WOD

Single Modality Day.

2-2-2-2-2

Push Jerk

Monday WOD

5 RFT

5 x Jumping Pullups
10 x Front Squats (40/ 30)
15 x Double Unders
200m

Friday Crossfit WOD

"Filthy Fifty"

Box Jumps
Push Press
Wall Balls
KTE
KB Swings
Walking Lunge
Push ups
Mountain Climbers
Burpees
Double Unders

Thursday Crossfit WOD

Single Modality Day

3-3-3-3-3

Deadlift

Wednesday Crossfit WOD

Rest Day

"Squat Clinic"

CrossFit Certification level 1, CrossfitFX Sydney. 14 & 15 May 2011

Tuesday Crossfit WOD

AMRAP 20 Minutes

10 x Push press 40/30
15 x KB Swings 24/16
20 x Air Squats

Monday 16/05/2011

21/15/9

Pullups
Hand Release Pushups
1 x 400m