SXF WOD

For Time

SXF — Mon, 13 Feb 2012 11:47:00 +0000

2km Row

Then

4 Rds of:

20 Box Jumps 24/18"

10 Wall Balls 20/14lb

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Rest Day

SXF — Sun, 12 Feb 2012 04:05:55 +0000

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For Time

SXF — Sat, 11 Feb 2012 13:10:00 +0000

In Pairs

400m Farmers Carry 32/20kg

100 Jumping Pull Ups

80 Kettlebell Swings 32/20kg

60 Push Ups

40 Goblet Squats 32/20kg

20 Sit Ups

400m Farmers Carry 32/20kg

*Your Kettlebell CAN NOT touch the ground once the workout starts. There will be a 5 burpee penalty everytime the kb touches the ground

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For Time

SXF — Fri, 10 Feb 2012 14:48:55 +0000

30, 20, 10

Power Snatch 40/30kg

Toes to Bar

Double Unders

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Deck Press

SXF — Thu, 09 Feb 2012 12:48:00 +0000

3, 3, 3, 3, 3, 3, 3

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WOD Up Wednesday

SXF — Wed, 08 Feb 2012 11:59:00 +0000

In Teams

Deadlift 10000/7500kg

100 Burpee Pull Ups

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7 Rds

SXF — Tue, 07 Feb 2012 12:04:00 +0000

3 Broad Jumps (max dist)

100m Sprint

Rest as required betwwen each round.

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AMRAP in 12 Minutes

SXF — Mon, 06 Feb 2012 12:19:00 +0000

6 Wallball 20/14lb

12 Kettlebell Push Jerk (Double) 20/12kg

200m Row

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Rest Day

SXF — Sun, 05 Feb 2012 12:00:20 +0000

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3rds of 40sec work / 20sec rest

SXF — Sat, 04 Feb 2012 13:32:00 +0000

- 10m Shuttle

- Sit Ups

- Kb Swings 24/16kg

- Pull ups

- Wall Balls 10/5kg

- Push Ups

In 40 seconds complete as many reps as possible then rest for 20 seconds moving on to the next exercise. Score equals total reps divided by 3.

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