Run Forrest Run
May 19, 2012
A. WOD
800m Run, 30 Double Unders, 20 Wall Balls
600m Run, 30 Double Unders, 20 Wall Balls
400m Run, 30 Double Unders, 20 Wall Balls
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Forging Elite Fitness - serving Melbourne Bayside (Australia) including Brighton, Hampton, Sandringham, Highett, Cheltenham, Mentone, Braeside, Parkdale, Dingley, Heatherton, Bentleigh and Moorabin
Push and Pull
May 18, 2012
A. Rope Climb Practice
B. WOD
4 Rounds:
9 Push Press
12 Thrusters
15 Pull Ups
Row, row row your boat
May 17, 2012
A. 4x 500m Row (Rest 1 min between)
B. WOD
10 Min Amrap:
6 Power Cleans
6 Push Jerks
18 Double Unders
Max Handstand Push Up
May 16, 2012
A. Back Squat 5×3
B. WOD
7 Rounds
Max Handstand Pushups
15 Hollow Rocks
Figure 8′s
May 15, 2012
A. Snatch Practice
Snatch Pulls 3×3
B. WOD
3 Rounds for Time
20 KB Figure 8’s
15 KB Swings
10 Kettlebell Snatch
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“CrossFit is about taking challenges head on and smashing it out of the stadium. Since I started CrossFit, I have more ENERGY and make better decisions through a stronger & fitter body and mind…” John
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