WOD - Monday, 2nd December, 2013

1. "Hang Power Clean"

2 - 2 - 2 - 2 - 2

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

2. For Time, 5 Rounds of -

10 x Thrusters 45/32kg
10 x Chest to Bar Pull Ups



WOD - 30th November, 2013

1. With an 9 Minute Time Cap -

30 x Wall Climbs
Max Muscle Ups

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

2. With a 5 Minute Time Cap -

Run 800m
Max Bar Muscle Ups

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

 3. Take time remaining in session to find your 1RM -

Front Squat

Good Luck Al!






WOD - Friday, 29th November, 2013

1. "Back Squat"

3 - 3 - 3 - 3 - 3

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

2. As Many Rounds as Possible in 13 Minutes of -

2 x Thrusters 75/45kg
8 x Kettlebell Swings 32/24kg
12 x Burpees







WOD - Thursday, 28th November, 2013

1. "Jerk"

3 - 3 - 3 - 3 - 3

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

2. For Time -

Run 1600m
100 x Squats
75 x Push Ups
50 x Sit Ups






WOD - Wednesday , 27th November, 2013

1. "Deadlift"

Take 20 Minutes to find your 1RM

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

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

4 x Pistol Squats (Alternating)
6 x Knees to Elbow
8 x Chest to Bar Pull ups






WOD - Tuesday, 26th November, 2013

1. As Many Rounds as Possible in 4 Minutes of -

5 x Hang Clean 60/40kg
3 x Jerk 60/40kg

Every Time the Bar is Dropped = 10 x Push Ups

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

2. As Many Rounds as Possible in 3 Minutes of -

3 x Front Squat 60/40kg
3 x Jerk 60/40kg
3 x Back Squat 60/40kg

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

3. As Many Rounds as Possible in 6 Minutes of -

5 x Burpees ( Head Touch)
25 x Double Unders





WOD - Monday, 25th November, 2013

1. "Morrison"

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

Wall Ball 10/7kg
Box Jump 24/20"
Kettlebell Swings 24/16kg



WOD - Saturday, 23rd November, 2013

1. Every Minute on the Minute for 15 Minutes for Total Load-


2 x Squat Clean & Jerk


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

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

3 x Thrusters 45/30kg
3 x Ring Dips
6 x Thrusters 45/30kg
6 x Ring Dips
9 x Thrusters 45/30kg
9 x Ring Dips
12 x Thrusters 45/30kg
12 x Ring Dips
15 Thrusters 45/30kg
15 x Ring Dips
18 x Thrusters 45/30kg
18 x Ring Dips
21 x Thrusters 45/30kg
21 x Ring Dips
24 x Thrusters 45/30kg

Infinite ascending ladder

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




WOD - Friday, 22nd September, 2013

1. "Partner Workout"

Partners Will Alternate Reps, For Time -

50 x Clean & Jerk 70/42kg
50 x Burpee Pull Up
50 x Burpee Box Jump 24/20"
50 x Burpee Knees to Elbow
50 x Snatch 70/42kg 
100 x Push Ups 

(Partner must be holding top of Push Up for rep to count)





WOD - Thursday, 21st November, 2013

1. "Front Squat"

3 - 3 - 3 - 3 - 3  - 3

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

2. "Amanda"

For Time, 9, 7, 5 of -

Muscle Ups
Full Snatch 60/40kg

or 

For Time, 3 Rounds of -

Run 400m
20 x Back Squat 40/30kg




WOD - Wednesday, 20th November, 2013

1. Push Press

2 - 2 - 2 - 2 - 2

2. As Many Rounds/Reps as Possible in 9 Minutes of -

15 x Wall Ball 10/7kg
20 x Box Jumps 24/20"
25 x Wall Balls 10/7kg
20 x Box Jumps 24/20"
35 x Wall Ball 10/7kg
20 x Box Jumps 24/20"

"Closer"

Your a Champ Leeca.


WOD - Tuesday, 19th November, 2013

1. For Time, 3 Rounds of -

Run 800m
50 x Kettlebell Swings 24/16kg
50 x Toes to Bar

"Come on Summer"


WOD - Monday, 18th November, 2013

1. "Power Clean"

3 - 3 - 3 - 3 - 3

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

2. For Time, 25, 20, 15 of -

Push Ups
Walk Lunge 20/10kg Overhead
Handstand Push Up








WOD - Saturday, 16th November, 2013

1. "Bench Press"

1 - 1 - 1 - 1 - 1 - 1 - 1 - 1

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

2. As Many Rounds as Possible in 9 Minutes of -

30 x Double Unders
6 x Deadlift 100/70kg
6 x Burpees (Lateral Jump)

Miss this Legend!






WOD - Friday, 15th November, 2013

1. For Time -

Run 1600m,

then,

10 Rounds of -

8 x Chest To Bar Pull Ups
6 x Snatch 50/35kg
4 x Overhead Squat 50/35kg

then,

Run 800m






WOD - Thursday, 14th November, 2013

1. Power Clean/Front Squat/Jerk

5 x 1/3/2

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

2. For Time, 25, 20, 15, 10 of -

Chest To Overhead 40/30kg
Wall Ball 10/7kg


WOD - Wednesday, 13th November, 2013

1. With a 8 Minute Time Cap Perform -

100 x Kettlebell Swings 24/16kg
Max Toes To Bar


2. As Many Rounds as Possible in 13 Minutes of -

Run 100m
12 x Push Ups
1 x Rope Climb / 6 x Pull Ups
Rest 30 seconds




WOD - Tuesday, 12th November, 2013

1. "Back Squat"

5 - 5 - 3 - 3 - 2 - 2 - 1 - 1

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

2. With a 8 Minute time cap -

50 x Burpees (Head Touch)
130 x Double Unders
Max Squat Cleans 85/50kg




WOD - Monday, 11th November, 2013

1. "Wood"

For Time, 5 Rounds of -

Run 400m
10 x Burpee Box Jumps 24/20"
10 x Sumo Deadlift High Pull 42/30kg
10 x Thrusters 42/30kg
1 Minute Rest

"Lest We Forget"



WOD - Saturday, 9th November, 2013

1. "HotShots 19"

For Time, 6 Rounds of - 

30 x Squats
19 x Power Cleans 60/40kg
7 x Strict Pull Ups
Run 400m


WOD - Friday, 8th November, 2013

1. "Power Snatch"

3 - 3 - 3 - 3 - 3

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

2. 12.2






WOD - Thursday, 7th November, 2013

1. "Partner WOD"

As Many Rounds as Possible in 25 Minutes of -

 100 x Double Unders
50 x Kettlebell Swings 32/24kg
2 x 100m Relay (1 for each partner)

One Partner Working at a Time 



WOD - Wednesday, 6th November, 2013

1. "Back Squat"

5 - 5 - 5 - 5 - 5

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

2. As Many Rounds as Possible in 9 Minutes of -

1 x Deadlift 170/110kg
5 x Wall Ball 10/7kg
7 x Chest To Bar Pull Ups



WOD - Tuesday, 5th November, 2013

1. Every Minute on the Minute for 10 Minutes -

"Bear Complex"

1 x Squat Clean
1 x Chest to Overhead
1 x Back Squat
1 x Behind the Neck Jerk

Score will be total load for 10 lifts. Go up or down as needed. 1 failed attempt = 0kg

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

2. For Time -

100 x Squats
15 x Push Ups
75 x Squats
25 x Push Ups
50 x Squats
35 x Push Ups
25 x Squats
45 x Push Ups


WOD - Monday, 4th November, 2013

1. "Press"

5 - 5 - 5 - 5 - 5

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

2. For Time -

10 x Thrusters 42/30kg
Run 200m
20 x Thrusters 42/30kg
Run 400m
25 x Thrusters 42/30kg
Run 800m


WOD - Saturday, 2nd November, 2013

1. "Bench Press"

3 - 3 - 3 - 3 - 3

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

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

3 x Wall Climbs
6 x Box Jumps 30/24"
9 x Overhead Squats 50/35kg