WOD

Final WOD for CrossFit Ayr at Cambuslea Road.

Partner WOD

400 Metre Med Ball Run 9Kg/6Kg

75 Thrusters 20Kg/15Kg

20 Plate Pushes 20Kg/15Kg

75 Box Jumps 24”/20”

75 Med Ball Sit Ups 9Kg/6Kg

75 Bench Press 40Kg/25Kg

50 Wall Ball 9Kg/6Kg

75 KBS 24Kg/16Kg

75 Plate GTO 20Kg/15Kg

75 Med Ball Twists 9Kg/6Kg

75 Deadlift 60Kg/45Kg

100 DU or 300 Skips

50 Calorie Row

50 Burpee Bar Hops

25 OHS 15Kg/7Kg

No Time Cap

If You Are Looking for Today's WOD then you will need to send us your E Mail address via a facebook message or text or E mail to (info@crossfitayr.com) as it is now on "Beyond The Whiteboard"
You will then be sent an invite so you can try it free of charge for 1 month.
Those of you that have sent me your e mail please check your in box and junk folder as you should have received an invite.
24 People have been sent invites to date.

 CF Ayr Team
1st April 2014

WOD

Open WOD 14.5

21-18-15-12-9-6-3

Thrusters 43Kg/29Kg/20Kg

Bar Facing Burpees

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WOD

Partner WOD

3 Mins On, 1 Min Off

Prowler Pull

Football Bar Bench Press

Plate Carry

Horse Med Ball Toss

Rope Climb

Safety Bar Back Squat

Barrow Runs

DB Box Steps

Row/Cycle

Plate Burpees

WOD

WOD 1

"Jackie"

Row 1000 Metres

50 Thrusters 20Kg/15Kg

30 Pull Ups

WOD 2

"Annie"

50-40-30-20-10

DU

Sit Ups

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WOD

WOD 1

5 Burpee Box Jumps 24"/20"

10 Goblet Squats 24Kg/16Kg

20 KBS 24Kg/16Kg

5 Rounds for Time

WOD 2

3 Shuttle Runs

6 Bar Press Ups

9 Deadlift 70Kg/50Kg

12 Wall Ball 20lb/14lb

15 Bar Hops

4 Rounds for Time

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WOD

Back Squat

In 20 Mins find your 20RM Back Squat

WOD

Row 250 Metres

90 Squats

15 Press Ups

Row 500 Metres

60 Squats

15 Press Ups

Row 750 Metres

30 Squats

15 Press Ups

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