Friday 30th September

Strength

3 rep max push press

WOD

AMRAP 12min

5 snatches @ 42.5/30kg
5 HSPU
5 burpee box jumps @ 24"/20"

Wednesday 28th September

WOD

'Running Grace'

5 GTOH @ 60/42.5kg
1200m run
10 GTOH
800m run
15 GTOH
400m run

Tuesday 27th September

WOD

AMRAP 15min

10 2 fer 1's (8kg/6kg)
10/10 KB Snatches (30% BW)
10 Press ups

For a description of '2-fer-1's click HERE

Monday 26th September

WOD

'Christine'

3 rounds for time

500m row
12 Deadlifts @ Bodyweight
21 Box Jumps @ 24"/20"

Fight For Heroes CrossFit Liverpool fight gone bad 6 from Razorstorm on Vimeo.

Wednesday 21st September

WOD

'Lizzie'

12-9-6-3

Power Cleans @ 80kg/60kg
Ring dips

Monday 19th September

WOD

21-18-15-12-9

KB Swings @ 24kg/16kg
Plate slams 20kg/15kg
60ft walking lunges

Saturday 3rd September

Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in the Nahr-e Saraj district of Helmand province, Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose.
“Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.
We at CrossFit Cardiff dedicate this workout to him and urge all other affiliates worldwide, to post this WOD, to take 30 minutes from your day to pay tribute to a fallen hero.
Rest In Peace Barry Weston.

“Baz”

Complete as many rounds as possible in 30 minutes of:

30 Double Unders
8 Squat Cleans (70kg/45kg)
11 Hand release Press Ups