WOD

3 Rounds, every four minutes, each for time:
500m row
14 Powerclean 60/40kg
7 Bar Muscle Up
Rest

WOD

Filthy 50’s
For time:
50 Box jump 61/51cm
50 Jumping pull-ups
50 Kettlebell swings 24/16kg
50 Steps, Walking Lunge
50 Knees-to-elbows
50 Push press, 20/15kg
50 Good morning (Back extensions)
50 Wall ball shots, 20/14
50 Burpees
50 Double-unders

WOD

10min amrap in Teams of 2:
Person 1 1 round Mary
Person 2 cal AB
Switch every round
Score: Cal + Reps

Pull ups

WOD

4 Rounds for time of:
10 Single Arm DB Push-Press 25/17.5kg left
10 alternating DB Goblet Reverse Lunges
10 Single Arm DB Push-Press 22.5kg right
10 alternating DB Goblet Reverse Lunges
10 Burpees every time you put the DB on the ground

WOD

10min amrap in teams of 2:
30 Sumo DL High Pull 32/24 (Partner in Plank)
20 Burpee over Partner
 

CrossFit Level 2 Certification @ CrossFit Basel, January 2010

                                           Can you spot Headcoach Ramon?

WOD

12min EMOM
1. Amrap Cal Airbike
2. Amrap Rope Climbs
3. Amrap Burpee Box Jump 61/51cm
4. Amrap KB C&J 32/24kg
5. Amrap Backwards Single Unders
6. REST

Powerlifting WM 2011 (WDFPF) @ Glasgow

WOD

10min amrap:
15 Hollow Rocks
15 KB Swings 32/24kg
15 Overhead Squats 20/15

Glute brigde

WOD

10min Amrap:
20 Single Arm DB Push-Press 22.5/15kg
20 DB Goblet Squats 22.5/15kg
20 Single Arm DB Powerclean 22.5/15kg

Knees to elbows

WOD

For time:
10 thrusters
1,000-m row
20 thrusters
500-m row
30 thrusters

20/15kg