Saturday 18th November 2017 CrossFit Smash

Partner WOD - in teams of two

10 rounds for time:

  • 20 squats 
  • 15 kettlebell swings 24/16
  • 10 burpees

1 works, 1 rests

W#2

6 mins

  • A1 - max hang from a bar
  • A2 - hold the bottom of a squat 

every break - swap movements. Your score is the total number of change overs 

Greg Fraser
Thursday 16th November 2017 CrossFit Smash

Rocky's WOD

  • 200m run (small block City)
  • 21 deadlifts 100/70
  • 9 HSPU
  • 400m run (2x small block runs CIty)
  • 15 deadlifts
  • 15 HSPU
  • 800m run (big block city)
  • 9 deadlifts 
  • 21 HSPU
  • 1000m run (big block + small block CIty)

 

Greg Fraser