Reebok CrossFit Frankston

WOD: Thursday

Reebok CrossFit Frankston — Wed, 19 Jun 2013 14:05:48 +0000

12mins to work on a skill or weakness

For time:

Run 800m
12 Muscle Ups/ 20 Strict Pull Ups

3 Rounds of the couplet:
12 Handstand Push Ups
15 KB Swings, 32kg (24kg)

12 Muscle Ups/ 20 Strict Pull Ups
Run 800m

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WOD: Wednesday

Reebok CrossFit Frankston — Tue, 18 Jun 2013 14:05:17 +0000

12mins to find 3RM Weighted Ring Dip

5 Rounds for time of:

2 Rope Climbs, 4.5m
25 Wallballs, 20lb (14lb/6kg)

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WOD: Tuesday

Reebok CrossFit Frankston — Mon, 17 Jun 2013 14:05:51 +0000

13mins to find 3RM Power Clean

10-9-8-7-6-5-4-3-2-1 reps for time of: (20min CAP)

Deadlifts, 100kg (70kg)
Chest to Bar Pull Ups
Burpees

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WOD: Monday

Reebok CrossFit Frankston — Sun, 16 Jun 2013 14:05:19 +0000

13mins to find 2RM Back Squat

For time: (20min CAP)

10 Front Squats, 60kg (40kg)
10 Box Jumps, 24″ (20″)
10 Thrusters, 60kg (40kg)
10 Power Cleans, 60kg (40kg)
10 Toes to Bar
10 Burpee Muscle Ups/ 20 Burpee Pull Ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jumps
10 Front Squats

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WOD: Saturday

Reebok CrossFit Frankston — Fri, 14 Jun 2013 14:05:15 +0000

See you in the gym.

WOD: Friday- “Daniel”

Reebok CrossFit Frankston — Thu, 13 Jun 2013 14:05:50 +0000

12mins to find 5RM Weighted Chin Up
Compare to: 21 Mar 2013

“Daniel”

For time: (25min CAP)

50 Pull Ups
Run 400m
21 Thrusters, 42.5kg (30kg)
Run 800m
21 Thrusters, 42.5kg (30kg)
Run 400m
50 Pull Ups

Compare to: 5 Jan 2013

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WOD: Thursday

Reebok CrossFit Frankston — Wed, 12 Jun 2013 14:05:11 +0000

15mins to find 5RM Back Squat
Compare to: 18 Mar 2013

3 Rounds for time of:

30 Walking Lunges
20 Burpees
10 Ring Dips

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WOD: Wednesday- “DT”

Reebok CrossFit Frankston — Tue, 11 Jun 2013 14:05:22 +0000

12mins to work up to 1 heavy round of: 9 Deadlifts, 6 Hang Power Cleans, 3 Push Jerks
-The round must be completed unbroken.

“DT”

5 Rounds for time of:

12 Deadlifts, 70kg (50kg)
9 Hang Power Cleans, 70kg (50kg)
6 Push Jerks, 70kg (50kg)

Compare to: 5 Feb 2013

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WOD: Tuesday

Reebok CrossFit Frankston — Mon, 10 Jun 2013 14:05:39 +0000

10 x 2 Snatch every minute

Finisher:

AMRAP in 12mins of:

7 Bar Muscle Ups/ 14 Pull Ups
14 Box Jumps, 24″ (20″)
21 Wallballs, 20lb (14lb/6kg)

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WOD: Monday

Reebok CrossFit Frankston — Sun, 09 Jun 2013 14:05:58 +0000

9:30am Session & 3:00pm Open Gym.

For time:

100 Double Unders
50 Handstand Push Ups
20 Toes to Bar
200m Run
50 KB Swings, 32kg (24kg)
20 Toes to Bar
200m Run
50 Hand Release Push Ups
20 Toes to Bar
100 Double Unders

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