WOD - Friday, 1st August, 2014

1. "Squat Clean and Jerk"

2@80% - 2@85% - 1@90% - 1@95% - 1@100% - 1@90%

Minimum 3 Minutes rest between sets

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

20 x Walk Lunge 30/20kg Barbell Overhead
20 x Toes to Bar 
10 x Strict Press 30/20kg






WOD - Thursday, 31st July, 2014

1. For Time -

Run

10 Rounds of -

10 x Chest To Bar Pull Ups
10 x Kettlebell Swings 32/24kg
5 x Back Squat Body Weight



WOD - Wednesday, 30th July, 2014

1. "Power Snatch"

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

One set every 90 seconds

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

5 x Strict Handstand Push Ups
5 x Deadlift 100/70kg
10 x Wall ball 10/7kg


WOD - Tuesday, 29th July, 2014

1. As Many Rounds as Possible in 35 Minutes of -

40 x Double Unders
30 x Squats
20 x Push Ups
10 x Box Jumps 24/20"
Run 200m
Rest 1 Minute


WOD - Monday, 28th July, 2014

1. "Front Squat"

3 - 3 - 2 - 1 - 1

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2. As Many Rounds as Possible in 18 Minutes - 

20 x Burpees (To a Pull Up Bar)
20 x Kettlebell Swings 24/16kg
20 x Chest to Overhead 30/20kg


WOD - Saturday, 26th July, 2014

1. "Clean and Jerk"

2 - 2 - 1 - 1 - 1 - 2

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

7 x Clean and Jerk 60/40kg
Run 100m


WOD - Friday, 25th July, 2014

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

5 x Handstand Push Up
10 x Burpees (Lateral Jump Over the Bar)
20 x Back Squat 40/30kg
25 x Sumo Deadlift High Pull 40/30kg
30 x Front Squats 40/30kg
10 x Muscle Ups

Rest 3 Minutes -

As Many Rounds as Possible in 6 Minutes of -

5 x Handstand Push Up
10 x Burpees (Lateral Jump Over the Bar)
20 x Back Squat 40/30kg
25 x Sumo Deadlift High Pull 40/30kg
30 x Front Squats 40/30kg
10 x Muscle Ups

Rest 6 Minutes -

For Time -

5 x Handstand Push Up
10 x Burpees (Lateral Jump Over the Bar)
20 x Back Squat 40/30kg
25 x Sumo Deadlift High Pull 40/30kg
30 x Front Squats 40/30kg
10 x Muscle Ups

"15 minute cut off"



WOD - Thursday, 24th July, 2014

1. "Push Press"

3 - 3 - 3 - 3 - 3

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

25 x Box Jumps 24/20"
20 x Wall Ball 10/7kg
15 x Kettlebell Swings 24/16kg

"Keep rippin in this week"!


WOD - Wednesday, 23rd July, 2014

1. "Back Squat"

3 - 3 - 2 - 2 - 2 - 2 - 2 - 3 - 3

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

8 x Burpees (To a Pull Up Bar)
8 x Toes to Bar
8 x Thrusters 40/30kg





WOD - Tuesday, 22nd July, 2014

1. "Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.  

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.


WOD - Monday, 21st July, 2014

1. "Power Clean"

Perform 1 set every 90 seconds

3@80% - 2@85% - 2@85% - 1@90% - 1@90% - 1@90% - 2@85% - 2@85% - 3@80% - 3@80% - 2@80% - 2@80%

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

8 x Clean and Jerk 40/30kg
30 x Double Unders


WOD - Saturday, 19th July, 2014

1. "Bench Press"

8 - 8 - 8

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2. In teams of 2, for time -

50 x Push Ups (Partner holds top of the push up)
50 x Toes to bar (Partner hangs from the pull up bar)
50 x Back Squat 60/40kg (Partner holds bar in Back Rack)
200m Partner Carry


WOD - Friday, 18th July, 2014

1. "Front Squat"

3@80% - 2@85% - 2@80% - 2@80%

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2. As Many Rounds Possible in 15 Minutes of -

20m Handstand Walk or Handstand Hold (Barbell Hold Overhead - scaling option)
Run 200m (50m Shuttles)



WOD - Thursday, 17th July, 2014

1. In teams of 6, For Time -

50 x Burpee Box Jumps 24/20"
50 x Slam Ball
50 x Kettlebell Swings 24/16
100 x Squats
100 x Sit Ups
Row 6 KM

Each Team will send two team members onto the first movement at the start of the wod. The next two members cannot move on to the first movement until the first pair have finished. IE Box Jumps. 

The third pair will be the same.

 A pair cannot move to the next movement until the pair ahead have finished their station.

At the end of the sit ups each team will have a rower to complete 6KM. 

When the first pair finish the sit ups they can immediately start rowing, swapping in any team mate available at any time until the 6KM is complete.







WOD - Wednesday, 16th July, 2014

1. "Back Squat"

3 - 3 - 3 - 3 - 3 - 3 - 2 - 2

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

2. For time, 5 rounds of -

15 x Wall Ball 10/7kg
15 x Toes to Bar

"This is Hilarious"


WOD - Tuesday, 15th July, 2014

"Nukes"

1. From 0:00 to 8:00 Minutes -

Run 1600/800m
Max Deadlifts 140/95kg

From 8:00 to 18:00 Minutes

Run 1600/800m
Max Cleans 100/60kg

From 18:00 to 30:00

Run 1600/800m
Max Overhead Squat 60/40kg


WOD - Monday, 14th July, 2014

1. "Jerk"

3 - 3 - 3

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

10 x Thrusters 60/40kg
20 x Pull Ups
15 x Thrusters 50/35kg
15 x Chest to Bar Pull Ups
20 x Thrusters 40/30kg
10 x Bar Muscle Ups


WOD - Saturday, 12th July, 2014

1. Every Minute on the Minute for 4 Minutes -

"Power Clean"

1st Min - 2 @80%1rm
2nd Min - 1 @90%1rm
3rd Min - 1 @90%1rm
4th Min - 2 @85%1rm

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

2. As Many Rounds as Possible in 20 Minutes of -

20 x Squats
5 x Strict Ring Dip
3 x Power Cleans 60/40kg
1 x Wall Climb


WOD - Friday, 11th July, 2014

1. "Bench Press"

5 - 5 - 5 - 5 - 5

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

2. With a 14 Minute Time Cap -

 50 x Deadlift 50/35kg
45 x Knees To Elbow
40 x Sumo Deadlift High Pull 50/35kg
35 x Chest To Overhead 50/35kg
30 x Walk Lunge (50/35kg in Front Rack)
Max Muscle Ups


WOD - Thursday, 10th July, 2014

1. For Time -

3 Rounds of -

4 x Strict Handstand Push Ups
15 x Wall Ball 10/7kg

3 Rounds of -

15 x Box Jumps 30/24"
5 x Deadlift 150/95kg

3 Rounds of -

15 x Pull Ups
20 x Push Ups
Run 400m


WOD - Wednesday, 9th July, 2014

1. "Clean & Jerk"

1 - 1 - 1 - 1 - 1

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2. As Many Rounds as Possible in 11 Minutes of -

30 x Double Unders
Sprint 100m


WOD - Tuesday, 8th July, 2014

1. Modified "Hansen"

For Time, 5 Rounds of -

30 x Kettlebell Swings 32/24kg
30 x Burpees
30 x Sit Ups


WOD - Monday, 7th July, 2014

1. "Front Squat"

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

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

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

3 x Chest to Bar Pull Ups
5 x Clapping Push Ups
7 x Jump Squat (Over PVC Pipe)

"Early Days"



WOD - Saturday, 5th July, 2014

1. For Time -

3 Rounds of -

5 x Clean and Jerk 80/50kg
30 x Double Unders

Rest 2 Minutes -

3 Rounds of -

5 x Bar Muscle Ups/Pull Ups
10 x Burpee Box Jumps 24/20"

Rest 2 Minutes -

3 Rounds of -

Run 400m
15 x Back Squat 60/40kg

Rest 2 Minutes -

30 x Burpee Pull Ups

35 Minute cap






WOD - Friday, 4th July, 2014

1. "Snatch From Knee"

3 @ 80% - 1 @90% - 1 @95% - 2 @85% - 2 @80%

If you are unaware of your 1rm this will become a practice session for 15 Minutes

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

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

10 x Ring Dips
10 x Kettlebell Swings 24/16kg
10 x Med Ball Cleans 10/7kg





WOD - Thursday, 3rd July, 2014

1. As Many Rounds as Possible in 45 Minutes of -

Run 400m

2 Rounds of -

5 x Pull Ups/Muscle Ups
10 x Push Ups
15 x Wall Ball

3 Rounds of -

10 x Toes to Bar
8 x Deadlift 140/90kg