Saturday 12 Jan - Hopper Deck

 I have a deck of CrossFit WOD cards called a Hopper Deck. One card will be selected from the deck. If everyone agrees to do the WOD on the card we do that WOD. However if 1 or more people say no to that WOD the group does 10 burpees and another card is selected. We will continue to draw cards and do burpees until the entire group can agree on a card selection. This should be fun!!

Friday 11 Feb - 3 Rnds - 40 Double Under, 30 Tyre Jump, 20 SitUp, 10 Ring PushUp

 Compare to 13 Oct

Thursday 10 Feb - 'Grace' - 30 Clean and Jerk (60/40)

 Compare to 5 Jul and 11 Dec

Wednesday 9 Feb - 6 HandStand Push Up, 12 Knees To Elbows, 24 Burpee, 48 Sit Up, 96 Squat, 48 Sit Up, 24 Burpee, 12 Knees To Elbows, 6 HandStand PushUp

LIFT - 5x3 Bench Press

Tuesday 8 Feb - Death by 10m (cone sprints)

LIFT - 1RM Overhead Squat

1x 10m sprint in the first minute, 2 x10m sprint in the second minute and so on until you cannot complete the number of 10m sprints for that minute

Monday 7 Feb - 4 Mins Double Unders, 3mins KB Swings, 2 mins PushUps, 1min Hang Power Clean(40/30)

 

LIFT - DeadLift 3x5

2 minute rest between stations. Total Reps is score.

Sunday 6 Feb - Open Gym 2-4pm

Go Chloe!!