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CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

IOC WOD3 2016 – Stairway to FRAN (Time)

18 min time cap

3 Thrusters | 3 Pull ups**

6 Thrusters | 6 Pull ups**

9 Thrusters | 9 Pull ups**

12 ..



21 Thrusters | 21 Pull ups**

Male 42.5kg | Female 30kg

Masters M 35kg | Masters F 22.5

Teen M 20kg | Teen F 15kg

Any grip type can be used on pull ups

** Teens can use jumping pull ups

Each rep incomplete will count for 1 second, which will be added to the 18min time cap.

E.g. 6 reps short

Time 18:06

IOC WOD 1 2016 – Unbreakable (AMRAP – Reps)

9 min AMRAP

Wallballs with burpee penalty

With each break in wallballs, no rep a burpee penalty

Break 1 = 3 burpees

Break 2 = 6 burpees

Break 3 = 9 burpees

Male / Female and Masters weight

9kg to 10 ft (Males)

6kg to 9 ft (Females

Teen Male

6kg to 9 ft

Teen Female

6kg to 8ft

IOC Team WOD1 Part A (Distance)

In pairs 11 min time cap

complete part A & B together

Switching whenever you require

Max distance row

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