WOD - Wednesday, 1st August, 2012

"McGhee"

As Many Rounds as possible in 30 minutes of -

5 x Deadlift 125/80kg
13 x Push Ups (Hands off Ground)
9 x Box Jump

"DEMO"




WOD - Tuesday, 31st July, 2012

"Press"

3 - 3 - 3 - 3 - 3

work to a 3 rep max

Rest, then -

For time, 18 - 15 - 12 - 9 - 6 - 3 of,

Clean 60/40kg
Bar Facing Burpee


"Bring on Summer"




WOD - Monday, 30th July, 2012

As Many Rounds as Possible in 20 minutes of -

21 x Thrusters 42/30kg
Run 400m

"Courage"


WOD - Saturday, 28th July, 2012

For Time, 3 Rounds of -

30 x Burpees
20 x Pull Ups
10 x Push Press 40/30kg

"Stay the course"



WOD - Friday, 27th July, 2012.

"Weighted Push Up"

1 - 1 - 1 - 1 - 1

Rest, then -

For Time, 1 - 10 of -

Wall Ball 10/7kg
Toes to Bar
Box Jump 24/20
Kettlebell Swing 32/24kg

"Weighted Push Up"


WOD - Thursday, 26th July, 2012

For Time -

Run 7KM

OR,

 ....as far as you can in 35 minutes

"Accept the challenge"


WOD - Wednesday, 25th July, 2012

As Many Rounds as Possible in 10 minutes of -

30 x Double Unders
15 x Snatch 35/25kg

Rest, then -

"Annie"

For time, 50 - 40 - 30 - 20 - 10 of -

Double Unders
Sit Ups


WOD - Tuesday, 24th July, 2012

"Back Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

For Time, 21 - 15 - 9 of -

Kettlebell Clean & Jerk (Left Arm) 24/16kg
Kettlebell Clean & Jerk (Right Arm) 24/16
Kettlebell Swing 24/16kg

"Jeff Martone"


WOD - Monday, 23rd July, 2012

For Time -

Run 400m
50 x Squats
Run 400m
50 x Push Ups
Run 400m
50 x Pull Ups
Run 400m
50 x Sit Ups

Rest precisely 1minute, then -

As Many Rounds as Possible in 3 minutes of -

Double Unders

"Go"


WOD - Saturday, 21st July, 2012

With a Partner for time -

50 x Box Jumps alternating with your partner on the box 20"
50 x Push Press while partner runs 50m (50% 1 rep max)
150 x Alternate sit ups
75 x Burpees (one partner working while other is in the hover) 
Run 1km with one weight plate 20/10kg

"Team WOD"



WOD - Friday, 20th July, 2012

"Front Squat"

2 - 2 - 2 - 2 - 2

Rest, then -

For Time - 21 - 15 - 9 of,

Box Jump 24/20"
Wall Ball 10/7kg
Knees to Elbow
Run 100m

"Nearly there"

WOD - Thursday, 19th July, 2012

"Abbate"

For Time -

Run 1600m
21 x Clean & Jerk 70/45kg
Run 800m
21 x Clean & Jerk 70/45kg
Run 1600m

"Commit"



WOD - Wednesday, 18th July, 2012

As many rounds as possible in 5 minutes of -

30 x Double Unders 
10 x Kettlebell Swings 32/24kg

Rest, then -

As many rounds as possible in 10 minutes of -

60 x Bar Facing Burpees
30 x Overhead Squats 55/40kg
10 x Muscle Ups

"Just Keep Row/Go ing"


WOD - Tuesday, 17th July, 2012

Take 15 minutes to find -

Snatch 1 Rep Max

Rest, then -

As Many Rounds as Possible in 9 minutes of -

15 x Deadlift 60/40kg
15 x Push Ups

"And Snatch"


WOD - Monday, 16th July, 2012

For Time -

50 x Back Squats 60/40kg
40 x Pull Ups
30 x Shoulder to Overhead 60/40kg
50 x Front Squat 40/30kg
40 x Pull Ups
30 x Shoulder to Overhead
50 x Overhead Squats 30/20kg
40 x Pull Ups
30 x Shoulder to Overhead 30/20

"Just keep Chipping"



WOD - Saturday,14th July, 2012

As Many Rounds as Possible in 20 minutes of -

10 x Chest to Overhead 40/20kg
8 x Pull Ups
8 x Walking Lunge
10 x Box Jump 24/20"

"Who remembers this Dear Old Mate"




WOD - Friday, 13th July, 2012

For Time -

35 x Wall Ball 10/7kg
35 x Sumo Deadlift High Pull 40/30kg
35 x Toes to Bar
Run 400m
18 x Wall Ball 10/7kg
18 x Sumo Deadlift High Pull 40/30kg
18 x Toes to Bar
Run 400m
9 x Wall Ball 10/7kg
9 x Sumo Deadlift High Pull 40/30
9 x Toes to Bar
Run 400m

On Return you have 2 minutes to attempt a 1 Rep Max Clean



WOD - Thursday, 12th July, 2012

"Back Squat"

1 - 10 - 1 - 20 - 1 - 30

"Back Squat Geometry"


WOD - Wednesday, 11th July, 2012

For Time -

Run 1600m
150 X Double Unders
50 x Burpees
Run 800m
100 x Double Unders
35 x Burpees
Run 400m
50 x Double Unders
20 x Burpees

"WOD DEMO"


WOD - Tuesday, 10th July, 2012

"Tempo Deadlift"

3 - 3 - 3 - 3 - 3

Weight to not exceed 20% above max clean

Rest, then -

For Time -

100 x Push Ups

Every time you break, Perform -

10 x Squats
10 x Sit Ups

"Ready"?


WOD - Monday, 9th July, 2012

For Time, 5 Rounds of -

12 x Hang Cleans 60/40kg
12 x Thrusters 60/40kg
12 x Pull Ups
Run 100m

"Heavy Thruster"


WOD - Saturday, 7th July, 2012

"Clean & Jerk"

Every minute on the the minute for 15 minutes perform 1 lift for Load total.

Rest 1minute, then -

"Snatch"

Every minute on the the minute for 15 minutes perform 1 lift for Load total.

"Be Like Pyrros"


WOD - Friday, 6th July, 2012

For total rounds -

As many rounds as possible in 2 minutes of -

10 x Push Ups
10 x Toes to Bar

Rest 2 minutes precisely, then -


As many rounds as possible in 2 minutes of -

20 metre Bear Crawl
5 x Pull Ups

Rest 2 minutes precisely, then -

As many rounds as possible in 2 minutes of -

5 x Kettlebell Swings 32/24kg
20 x Double Unders

Rest 2 minutes precisely, then -

As many rounds as possible in 2 minutes of -

100m Shuttles (to the pub and back is a score of 2, no half scores)

Rest 2 minutes precisely, then -

As many rounds as possible in 2 minutes of -

5 x Push Press 20kg
5 x Overhead Squat 20kg

Time!

Happy Holidays Dan.










WOD - Thursday, 5th July, 2012

Hang Clean/Split Jerk Complex

2/1 - 2/1 - 2/1 - 2/1 - 2/1

Rest, then -

As Many Rounds as Possible in 5 minutes of -

10 x Walking Lunge
10 x Burpees




WOD - Wednesday, 4th July, 2012

With 30 minutes on the clock complete -

Run 400m
"Karen"
100 x Double Unders
"Isabel"
40 x Burpees

In whatever time left over complete as many rounds as possible of "Cindy"

"Good times"







WOD - Tuesday, 3rd July, 2012

Front Squat

3 - 3 - 3 - 3 - 3

@75%-75%-80%-80%-85% of your 1 rep max

No more than 60 seconds rest between each set.

Rest, then -

For time, 21 - 15 - 9 of -

Deadlift 140/80kg
Box Jump 30/24"

"When do you earn the right to use bad form"?




WOD - Monday, 2nd July, 2012

As Many Rounds as Possible in 20 minutes of -

Run 400m
15 x Overhead Squats 40/30kg

"Make this week, your best ever"