8:11PM
For Time
400m Run 
40 Pull Ups
400m Run
40 Push Ups
400m Run
40 Sit Ups
400m Run
40 Squats
400m Run
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Southern CrossFit - Workout of the Day (WOD)
Sat, January 28, 2012
Post a CommentFri, January 27, 2012
9:04PM
Death By 10 Meter
10 meters on the minute every minute, add 10 meters.
This is done with a set up of 2 cones 10 meters apart, and add one return trip each minute on the minute... You are to add 10 meters each round until you can no longer continue.
Eg, 1st minute = 10mts, 2nd = 20mts, 3rd = 30mts.... 10th minute = 100mts.
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Happy Birthday Tracey!!
Thu, January 26, 2012
7:03PM
Australia Day
Enjoy the day off guys.
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Wed, January 25, 2012
4:19PM
WOD Up!
Moving House
In Teams move the gear from Point A to Point B then back again.
*At the beginning of every minute complete 10 prisoner down ups.
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Tue, January 24, 2012
4:13PM
For Time
10, 9, 8, 7.... 2, 1 Burpees
1, 2, 3, 4.... 9, 10 Kettlebell Swings 24/16kg
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