WOD LEAGUE SEASON #2 WEEK 8

WOD LEAGUE SEASON #2 WEEK 8
This Sunday, the final WoD League for 2012, and the decider for the awesome prize pack put together by our friends at Industrial Athletic...

Its something a bit special.
Regional 12.2
For time complete the following (20min Cap):

Men: Row 2000m
50 Pistols, alternating legs
100kg Hang cleans, 30 reps

Women: Row 2000m
50 Pistols, alternating legs
60kg Hang cleans, 30 reps

WOD LEAGUE SEASON #2 WEEK 7

WOD LEAGUE SEASON #2 WEEK 7

This one is a lot like 11.2 - an old school, long and grunty AMRAP triplet. Its the second to last WoD of the season!
"You can get the bar up any way you choose, including strict press, push press, push jerk, or split jerk." - Adrian Bozman

Open 12.3 - Complete as many rounds and reps as possible in 18 minutes of:

Rx Men: 15 Box Jumps (60cm)
50kg Push press, 12 reps
9 Toes-to-bar
Rx Women: 15 Box Jumps (50cm)
35kg Push press, 12 reps
9 Toes-to-bar

WOD LEAGUE SEASON #2 WEEK 6

WOD LEAGUE SEASON #2 WEEK 6

Rich Froning Jr posted 167 reps for this one - that's just about a round and a half. Good luck everyone!

Open 11.4 - Complete as many rounds and reps as possible in 10 minutes of:
Rx Men:
60 Bar-facing burpees
55kg Overhead squat, 30 reps
10 Muscle ups

Rx Women:
60 Bar-facing burpees
35kg Overhead squat, 30 reps
10 Muscle ups

WOD LEAGUE #2 WEEK 5

Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
Men: 35kg Snatch, 30 reps
60kg Snatch, 30 reps
75kg Snatch, 30 reps
95kg Snatch, as many reps as possible.
Women: 20kg Snatch, 30 reps
35kg Snatch, 30 reps
45kg Snatch, 30 reps
55kg Snatch, as many reps as possible.

WOD LEAGUE #2 WEEK 4

WOD LEAGUE SEASON #2 WEEK 4
Its a long AMRAP slugfest this Sunday, with a very traditional CrossFit WOD
Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (70/40kg)
12 Push Ups
15 Box Jumps (60/50cm)

WoD League #2 Week 3

WoD League Season #2 Week 3
Special one this week guys. Its the third Open WOD from 2011 AND the first WOD from the 2012 season together!!
Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean & Jerk (75/45kg)

Rest 3 minutes then,
Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees (to target 10cm above athletes max reach)

WoD League #2 Week 1 Fran Ladder

WoD League #2 Week 1 Fran Ladder
We have beginner, intermediate, and As Rx'd divisions at 9:30am, 10:00am, and 10:30am; click here to book.

This week's WoD is The Fran Ladder from the 2012 Reebok CrossFit Open 12.5:

AMRAP 7 minutes:

3 thrusters 100/65 lbs
3 chest-to-bar pullups
6 thrusters 100/65 lbs
6 chest-to-bar pullups
9 thrusters 100/65 lbs
9 chest-to-bar pullups
12 thrusters 100/65 lbs
12 chest-to-bar pullups
15 thrusters 100/65 lbs
15 chest-to-bar pullups
18 thrusters 100/65 lbs
18 chest-to-bar pullups
21 thrusters 100/65 lbs
21 chest-to-bar pullups
... increasing by 3 repetitions each round

If you sign up for the WoD League, you're in to win an amazing prize pack from Industrial Athletic that will kit out the top Guy and Girl from head to toe.

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