WOD

Killer Kettlebell Combo

Russian KBS

S D H P

SA DB Snatch

American KBS

DB Push Press

21 - 15 - 9

Post Time to Comments

WOD

Courtesy of Crossfit Scotland

Row 500 meteres

21 Pull Ups

21 Dumbell Bench Press

XFT 500 metres

15 Pull Ups

15 Dumbell Bench Press

60 Box Steps

9 Pull Ups

9 Bench Press

Post Time to Comments

WOD

Courtesy of Crossfit Scotland

"Freddy's Revenge"

15 Pullups

15 Ring or DB Push ups

15 Back extensions

15 sit ups

Rounds in 20 mins

WOD

Tabata Something Else

32 rounds 20seconds on 10 seconds off. No rest between exercises.

Pull-Ups

Push Ups

Sit Ups

Squats

Total reps from all 32 intervals.

Post to Comments

WOD

Courtesy of Crossfit Scotland

BB or DB Bear Complex + Row

5 Deadlift

4 Hang Power Clean

3 Front Squat

2 Push Press

1 Power Clean & Front Squat & Push Press

Row 250 mtrs

Rounds in 20 minutes.

Post to Comments

WOD

Deadlift

Deadlift 1-1-1-1-1-1-1 Reps

Post max to Comments

WOD

Courtesy of Crossfit Scotland

Rounds in 20 mins

10 Push ups

15 KBS

20 DB Alt Leg lunge (10/leg)

Scale weights as required

Post Time To Comments

WOD

Up Down Round and Round

Run 400 metres

Press 15 reps

SDHP 15 reps

5 Rounds for Time

Post Time to Comments

WOD

Courtesy of Crossfit Scotland

http://basixgym.blogspot.com/ Wed 03/12/08

WOD

Brace Yourself For This!

Sit Ups:..................................64---48--32--24--12--6

Dips:......................................32---16---12---8---6--3

Row/XFT for Cals:................30--20---15--10---8--4

Each round do the first reps of each exercise - 64 Sit Ups, 32 Dips, 30 cal Row/XFT...then move to next round.

For Time

Post time to comments

WOD

The Upper Right Quadrant

Row 400 metres

18 KBS............11 Push Ups

17 KB Slingshots..................12 Pull Ups

16 KB SDHP ...........................13 WBS

15 Squats ...............14 Box Jumps

14 Box Jumps..................................15 Squats

13 WBS............................................16 KB SDH

12 Pull Ups......................................17 KB Slingshots

11 Push Ups.....................................18 KBS

Row 400 metres

FOR TIME

Post time to Comments