WOD - Saturday, 1st March, 2014

1. 14.1

As Many as Possible in 10 Minutes of -

30 x Double Unders
15 x Snatch 35/25kg


WOD - Friday, 28th February, 2014

1. "Overhead Squat"

Practice / 3 - 3 - 3 - 3 - 3

All @ 80% of 1RM

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

2. Each For Time -

3 x 800m

(Start each interval every 6 minutes)


WOD - Thursday, 27th February, 2014

1. For Time, 5 Rounds of -

10 x Wall ball 10/7kg
10 x Toes to Bar

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2. As Many Rounds as Possible in 15 Minutes of -

15 x Kettlebell Swings 24/16kg
20 x Box Jumps 24/20"
30 x Double Unders 

"This is like Luke Skywalker getting his Jedi certificate"


WOD - Wednesday, 26th February, 2014

1. "Snatch"

Take 15 Minutes to Have -

1 attempt at max unbroken reps at 60/35kg
1 attempt at max unbroken reps at 75/45kg
3 attempts at an equal/new 1rm

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

2. As Many Rounds as Possible in 15 Minutes of -

21 x Chest to Overhead 45/30kg
Run 800m
18 x Chest to Overhead 60/40kg
Run 400m
15 x Chest to Overhead 75/45kg
Run 200m
12 x Chest to Overhead 90/50kg
Run 100m




WOD - Tuesday, 25th February, 2014

1. "Power Cleans"

3 - 3 - 3 - 3 - 3

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

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

15 x Cleans 50/35kg
100 x Double Unders
15 x Cleans 70/45kg
75 x Double Unders
15 x Cleans 85/50kg
50 x Double Unders
15 x Cleans 100/60kg
25 x Double Unders



WOD - Monday, 24th February, 2014

1. "Back Squat"

3 - 3 - 3 - 3 - 3

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

2. 1/2 "Cindy"

As Many Rounds as Possible in 10 Minutes of -

5 x Pull Ups
10 x Push Ups
15 x Squats


WOD - Saturday, 22nd February, 2014

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

2 x Power Snatch 75/45kg
4 x Muscle Ups
6 x Box Jumps 30/24"

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

2. "Front Squat"

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

Work from 70% of 1RM to attempting 102%


WOD - Friday, 21st February, 2014

1. "Push Press"

2 - 2 - 2 - 2 - 2

80% to 95-100% of 1RM

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

2. For Time, 

150 Metres Overhead Walk Lunge 20/10kg (1 Rubber Mat = 1 Metre)

"12 Minute Cut off"



WOD - Thursday, 20th February, 2014

1. "Power Clean"

Take 12 Minutes to find a heavy Single Rep

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

2. Take 80% of Heavy Single and Perform Every Minute on the Minute for 7 Minutes -

2 x Power Clean (Unbroken)
1 x Hang Power Clean

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3. For Reps, 8 Rounds of -

20 seconds Double Unders
10 seconds Rest
20 seconds Burpees
10 seconds Rest


WOD - Wednesday, 19th February, 2014

1. In Teams of 2, In 30 Minutes  Complete -

"Angie" (one person working at a time)

100 x Pull Ups
100 x Push Ups
100 x Sit Ups
100 x Squats

Immediately on to -

"Helen" (One person working at a time)

3 Rounds of -

Run 400m (Run Together)
21 x Kettlebell Swings 24/16kg
12 x Pull Ups

Immediately on to -

AMRAP until 30 Minutes, of -

10 x Box Jumps 24/20"
10 x Wall Ball 10/7kg
10 x Toes to Bar

(As individuals add score together at completion of WOD)








WOD - Tuesday, 18th February, 2014

1. As Many Reps as Possible in 3 Minutes of -

Thrusters 60/40kg

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

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

6 x Chest to Overhead 60/40kg
40 x Double Unders

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

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

3 x Snatch 60/40kg
2 x Hang Snatch 60/40kg
1 x Overhead Squat 60/40kg




WOD - Monday, 17th February, 2014

1. "Squat Clean/Hang Squat Clean/Jerk"

1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1

Start at 70% of 1RM and Increase to max without failing.

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

2. 10 Rounds, Record The Difference Between Your Slowest and Fastest Time -

Every Minute Complete -

10 x Kettlebell Swings 32/24kg
Sprint 100m







WOD - Saturday, 15th February, 2014

1. "Handstand Push Up Practice/Introduction"

12 Minutes

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

2. "Ledesma"

As Many Rounds as possible in 20 Minutes of -

5 x Parallette/Standard Handstand Push Ups (Deficit to Chin Depth)
10 x Toes Through Rings / Scaling = Sit Ups
15 x Med Ball Cleans 10/7kg




WOD - Friday, 14th February, 2014

1. As Many Rounds as Possible in 5 Minutes of -

Run 100m
7 x Burpees (Head Touch)
12 x Wall Ball 10/7kg
15 x Box Jumps 24/20"
18 x Deadlift 100/65kg

Rest 3 Minutes

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

Run 100m
7 x Burpees (Head Touch)
12 x Wall Ball 10/7kg
15 x Box Jumps 24/20"
18 x Deadlift 80/50kg

Rest 3 Minutes

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

Run 100m
7 x Burpees (Head Touch)
12 x Wall Ball 10/7kg
15 x Box Jumps 24/20"
18 x Deadlift 60/40kg

Immediately at the end of 9 minute AMRAP -

Max Burpees with Jump and Touch to Pull Up Bar out of reach for 3 Minutes.

(No Head Touch)

Record Round score for each AMRAP and Burpee Score.




WOD - Thursday, 13th February, 2014

1. "Overhead Squat"

Take 15 Minutes to find a 1RM - OR - Practice

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

"Nancy"

For Time, 5 Rounds of -

Run 400m
15 x Overhead Squats




WOD - Wednesday, 12th February, 2014

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

10 x Thrusters 40/30kg
10 x Toes To Bar

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

2. As Many Rounds as Possible in 8 Minutes of -

4 x Burpees
8 x Kettlebell Swings 24/16kg
24 x Double Unders

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

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

4 x Strict Pull Ups
6 x Pull Ups
10 x Push Ups


WOD - Tuesday, 11th February, 2014

1. Take 15 Minutes to find your -

"Max Deadlift"

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

2. "Barraza"

As Many Rounds as Possible in 18 Minutes of -

Run 200m
9 x Deadlifts 125/82kg
6 x Burpee Bar Muscle Ups

Who Holds You Accountable?


WOD - Monday, 10th February, 2014

1. Front Squat

5 - 5 - 5 - 5 - 5

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

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

5 x Deadlifts 50/35kg
5 x Hang Cleans 50/35kg
5 x Front Squats 50/35kg
5 x Strict Press 50/35kg

"Good Times"


WOD - Saturday, 8th February, 2014

1. "Kristy"

In Teams of two, for time -

50 x Squat Cleans 50/35kg (Alternating Reps - 1 for 1)
Rest 2 Minutes
50 x Chest To Bar Pull Ups (If Partner 1 drops off the bar, partner 2 must commence and Vice Versa)
Rest 2 Minutes
50 x Burpees (Alternating Reps - 1 for 1 - Fully standing before partner begins next rep)
Rest 2 Minutes
50 x Deadlifts 50/35kg (Alternating Reps - 1 for 1)
Rest 2 Minutes
Run 800m with KB in front rack position for each partner 24/16kg (No Front Rack = Stop)
Swap arms as often as you like



WOD - Friday, 7th February, 2014

1. With a 30 Minute Time Cap -

Run ?????

Then -

3 Rounds of -
30 x Kettlebell Swings 32/24kg
30 x Box Jumps 30/24"
30 x Sit Ups

Then -

Run ?????

In time remaining Max -

Strict Pull Ups

"What set back in life are you using as an excuse to not fulfil your dreams"?

Time to stop......


WOD - Thursday, 6th February, 2014

1. "Thruster"

2 - 2 - 2 - 2 - 2 

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

2. In 8 Minutes Perform for Reps -

The Ascending Ladder of -

2 x Thrusters 45/30kg
2 x Pull Ups 
4 x Thrusters 45/30kg
4 x Pull Ups
6 x Thrusters 45/30 kg
6 x Pull Ups
8 x Thrusters 45/35kg 
8 x Pull Ups
10 x Thrusters 45/30kg
10 x Pull Ups
12 x Thrusters 45/30kg
12 x Pull Ups
etc, etc, etc ............

Time to sign up.....


WOD - Wednesday, 5th February, 2014

1. "Jerk"

3 - 3 - 3 - 3 - 3

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

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

Burpees

Jump to a Pull Up Bar higher than your vertical Reach.


WOD - Tuesday, 4th February, 2014

1. For Reps, 2 Rounds of -

2 Minutes of Wall Ball 10/7kg
30 sec Rest
2 Minute Row for Calories
30 sec Rest
2 Minutes of Box Jumps 24/20"
30 sec Rest
2 Minutes of Toes to Bar
30 sec Rest
2 Minutes of Push Ups
30 sec Rest


WOD - Monday, 3rd February, 2014

1. "Front Squat with Pause @ the Bottom Position"

2 - 2 - 2 - 2 - 2

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

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

1 x Power Clean 50/35kg
1 x Front Squat 50/35kg
1 x Lunge Left Leg 50/35kg in Front Rack
1 x Lunge Right Leg 50/35kg in Front Rack
10 x Squats