CrossFit Adelaide

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WOD 14/12/17 _century

Workout Accumulate 6min inverted (headstand / wall walk / freestanding ) rest 8min EMOM Strict KTE rest 100 burpees for time post time to comments

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WOD 13/12/17 _sadbpp

Workout Strict Pullups 3 x 1-5 rest 15min AMRAP 30 cal AB 30 SA DB Push-press (15L + 15R) 30 Situps / 15 GHD post # rounds to comments

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WOD 12/12/17 _dlpup

Workout    5 rounds (on 4min timer)   3 Deadlift TnG (increasing weight) 5 Clapping Pushup 200m sprint   post times to comments

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WOD 11/12/17 _OHSdub

Workout    Overhead Squat – heavy single (from ground)   rest   3 rounds 3min AMRAP 7 Overhead Squat (50/35) 21 Double Unders   rest 3min between rounds   post # rounds to comments

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WOD 9/12/17 _cindyting

Workout Partner Up 50 Cal Row / Ride 10 rounds Cindy (alt movements) 50 Cal Row / Ride 10 rounds Cindy (alt movements) 800m run (Cindy = 5 pullup, 10 pushups, 15 squats) post time to comments

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WOD 8/12/17 _press

Workout Press 3,3,3,3,3 Push-press 3,3,3,3,3 rest 5 rounds not for time 10 V-up 10 Deadbug 20sec Hollow post loads to comments

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WOD 7/12/17 _ballstodawall

ready to party for todays workout Workout 5 rounds for distance 3min on 30 wall balls max distance row 3min rest between rounds post distance each round to comments

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WOD 6/12/17 _insync

  Workout 5 rounds Max Frog stand Max False Grip Ring Pull up hold rest Accumulate 2min in L-sit (8min cap) Partner WOD 25 synchro burpees 50 Box jump overs (alternating) 50 Pushups (alternating – hold top position) 25 synchro squats 25 synchro burpees post time to comments

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WOD 5/12/17 _LP12

Its the final Linchpin of the year and its a super fun one to wrap the party up! If you have done all the other LP – make sure you get in and complete the set and finish 2017 with style Workout LP12 400m run 15 Clean & Jerks 60/40[…]

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