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WOD Archive

Thursday, 25th February, 2016
(no boxing at 6am)
For Time –
70 x Burpees
60 x Sit Ups
50 x Kettlebell Swings 24/16kg
40 x Kettlebell Clean and Jerk 24/16kg (alt arms)
30 Handstand Push Ups
15 Minute Cap
Rest 3 Minutes, then –
For Time –
30 x Handstand Push Ups
40 x Clean and Jerk 24/16kg
50 x Kettlebell Swings 24/16kg
60 x Sit Ups
70 x Burpees
15 Minute Cap
IMG_8209


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WOD - Archive

Wednesday, 24th February, 2016
In teams of 2, For Time -
As Many Rounds as Possible in 30 Minutes of -
5 x Pull Ups
10 x Push Ups
15 x Squat
Round for Round - 1 team mate working at a time 
DSC01215


Tuesday, 23rd February, 2016
Part A
Choose 1 of the following
a) Take 15 Minutes to find a heavy single of -
Clean and Jerk
or
b) As Many Rounds as Possible in 15 Minutes of -
10 x Squats
10 x Slam Ball 60/30lb
10 x DB Push Press 20/15kg
--------------------
Part B
For Time -
50 x Wall Ball 10/7kg
15 x Muscle Ups/Strict Pull Ups
50 x Wall Ball 10/7kg
15 x Muscle Ups/Strict Pull Ups
15 minute cap
DSC01117


Monday, 22nd February, 2016
Part A
Choose one of the following -
a) Front Squat
2@80% - 2@82% - 2@85% - 2@87% - 1@90% - 1@90%
or
b) As Many Rounds as Possible in 13 Minutes of -
8 x Wall Ball 10/7kg
8 x Push Ups
Run 100m
Part B
With a 13 Minute cap, For Reps -
3 x Clean and Jerk 60/40kg (DB's for BBF)
30 x Double Unders
6 x Clean and Jerk 60/40kg
30 x Double Unders
9 x Clean and Jerk
30 x Double Unders
etc, etc, etc .......
IMG_7421

Saturday, 20th February, 2016
In teams of 3, For Time, 15 - 1 of -
Bench Press @Body Weight
Deadlift @1.5 times Body Weight
Squat Clean @3/4 Body Weight
3 bars to be used for each team. Change weight as needed for each team member.
IMG_5596

Friday, 19th February, 2016
a) With an 8 Minute Cap, For Time -
21 - 15 - 9 of -
Thruster 50/35kg (Slam Balls for BBF)
Chest to Bar Pull Ups
Rest 2 Minutes 
b) With an 8 Minute cap perform, For Time -
21 - 15 - 9 of -
Power Clean (DB's for BBF)
Burpee (lateral jump over bar)
Rest 2 Minutes
c) With a 8 Minute cap perform, For Time -
30 x Snatch 60/40kg
(60 x Alt. DB Snatch for BBF)
DSC00161


Wednesday, 17th February, 2016

a) Front Squat

2@80% - 2@80% - 2@85% - 2@85% - 2@90%
------------------------
b) As Many Rounds as Possible in 13 Minutes of -

3 x Muscle Ups/Strict Pull Ups
2 x Squat Snatch 60/40kg/DB Snatch (each arm - BBF)
28 x Double Unders
IMG_49662

WOD - Tuesday, 16th February, 2016
For Time, 5 Rounds of -
30 x Wall Ball 10/7kg
30 x Kettlebell Swings 24/16kg
Run 400m
IMG_6478

Monday, 15th February, 2016
Part A
Your choice of one of the following -
a) For Time -
Row 2km or Ride 3km
or
b) Push Press
Take 15 Minutes to find your heaviest 3 reps
Part B
As Many Rounds as Possible in 15 Minutes of -
6 x Thrusters 60/40kg
8 x Chest to Bar Pull Ups
12 x Burpees (over the bar)
IMG_5960
---------------------------------
Saturday, 12th February, 2016
a) Take 15 Minutes to find your heaviest 2 reps of -
Thruster (from the ground)
b) As Many Rounds as Possible in 12 Minutes of  -
2 x Clean and Jerk 80/50kg
4 x Back Squats 80/50kg
6 x Handstand Push Ups
IMG_7973
Friday 11th February, 2016
In teams of 2, For Reps
5 Minutes Air Bike (Cals)
5 Minutes Rowing (Cals)
5 Minutes Hang Squat Cleans 20/15kg
5 Minutes Deadlifts 100/70kg (45% of 1rm)
5 Minutes Strict Ring Dips
1 Team Mate working at a Time
DSC00144
------------------------
Thursday 10th February, 2016
As Many Rounds as Possible in 10 Minutes of -
Run 400m
50 x Double Unders
5 x Power Cleans 90/55kg
Rest 3 Minutes
As Many Rounds as Possible in 10 Minutes of -
Run 100m
10 x Slam Balls 60/30lb
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes of -
30 x Thrusters 42/30kg (DB's for BBF)
30 x Chest to Bar Pull Ups
IMG_4966
-------------------------------
Wednesday, 9th February, 2016
Every 3 Minutes for 30 Minutes perform -
15 x Kettlebell Swings 24/16kg
15 x Burpees (over Kettlebell)
15 x Goblet Squats 24/16kg
DSC01090
------------------------
Monday, 8th February, 2016
Part A
Choose one of the following in part A
1.a) "Back Squat"
3@72% - 3@75% - 3@75% - 3@80% - 3@80%
Or
1.b) As Many Rounds as Possible in 15 Minutes of -
100 x Double Unders
50 x Sit Ups
Run 800m
-------------------
Part B
2. As Many Rounds as Possible in 12 Minutes of -
12 x Box Jumps 24/20"
12 x Burpees
12 Snatch 35/25kg
Immediately take 5 minutes to find your heaviest -
Snatch
OR
For Time -
50 x Push Ups
IMG_9267

WOD - Tuesday, 9th February, 2016

1. For Max Reps, 3 Rounds of -

2 Minutes of - Wall Ball
1 Minute of - Chest to Overhead 60/40kg (DB's for BBF)
1 Minute of - Hang Squat Clean 60/40kg (DB's BBF)
2 Minute of - Muscle Ups/Strict Pull Ups

Then, Rest 3 Minutes -

2. As Many Rounds as Possible in 7 Minutes of -

3 x Clean and Jerk 60/40kg (DB's for BBF)
9 x Toes to Bar/18 x Sit Ups




WOD - Monday, 8th February, 2016

Part A

Choose one of the following in part A

1.a) “Back Squat”

3@72% – 3@75% – 3@75% – 3@80% – 3@80%

Or

1.b) As Many Rounds as Possible in 15 Minutes of –

100 x Double Unders
50 x Sit Ups
Run 800m

——————-

Part B

2. As Many Rounds as Possible in 12 Minutes of –

12 x Box Jumps 24/20″
12 x Burpees
12 Snatch 35/25kg

Immediately take 5 minutes to find your heaviest –

Snatch
OR
For Time –
50 x Push Ups



WOD - Saturday, 6th February, 2016

1. "Bench Press"

5 - 5 - 3 - 3 - 2 - 1

-------------------

2. "Diane"

For Time, 21 - 15 - 9 of -

Deadlift 102/70kg
Handstand Push Ups


WOD - Friday, 5th February, 2016

1. In Teams of 2, For Time, 30 Rounds of -

Run 100m (in 50m shuttles)
30 x Double Unders
10 x Sit Ups

Teams to perform WOD round for round - 1 works while other rests
(each team member will perform 15 Rounds)

35 Min Cap


WOD - Thursday, 4th February, 2016

1. With a 12 Minute Cap, For Time -

27 x Chest to Overhead 60/40kg (DB's for BBF)

Then,

4 Rounds of -

7 x Chest to Bar Pull Ups
7 x Squat Cleans 60/40kg (DB's for BBF)

Then,

27 x Deadlifts 60/40kg

With Time Remaining inside 12 Minutes Find a -

10 RM Overhead Barbell Walk Lunge OR Max Walk Lunges (unweighted)

-----------Rest 3 Minutes----------

2. As Many Rounds as Possible in 10 Minutes of -

5 x Power Cleans 60/40kg (DB's for BBF)
7 x Chest to Bar Pull Ups
21 x Squats