WOD - Monday, 1st December, 2014

1. Take 15 Minutes to Find Your 1RM -

Push Press

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

2. In Groups of 2, with a 12 Minutes Cap -

40 x DB Burpee over the Box
30 x Toes Through Rings
60 x Hang Squat Clean (DB's)
30 x Toes Through Rings
80 x Push Press (DB's)
Max Muscle Ups or Toes Through Rings


WOD - Saturday, 29th November, 2014

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

30 sec Handstand Hold 
5 x Toes to Bar (Controlled Kip - As straight legged as Possible)
10 x Hollow Rocks

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

2. For Time -

Tabata Squats (Each 10 sec Rest at Bottom of Squat)
Run 1600m


WOD - Friday, 28th November, 2014

1. "Joan"

For Time -

39 x Burpee Pull Ups

Then, 6 Rounds of -

6 x Chest To Overhead 75/45kg
12 x Back Squat 75/45kg

Then,

89 x Kettlebell Swings 32/24kg


WOD - Thursday, 27th November, 2014

1. For Time -

Row 1km

Rest 2 Minutes -

For Time -

50 x Thrusters 42/30kg

Rest 2 Minutes -

For Time -

50 x Wall Ball 10/7kg
50 x Box Jumps 24/20"

Rest 2 Minutes -

For Time -

80 x Slam Ball 21/9kg

Rest 2 Minutes -

For Time -

100 x Push Ups






WOD - Wednesday, 26th November, 2014

1. Every Minute on the Minute for 15 Minutes, For Total Kilos -

1 x Squat Clean

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

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

3 x Strict Handstand Push Ups/6 x Kipping Handstand Push Ups
8 x Dumbbell Snatch 20/15kg (alternating hands)
10 x Sit Ups


WOD - Tuesday, 25th November, 2014

1. 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 - Monday, 23rd November, 2014

1. Push Press

3 - 3 - 3

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

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

10 x Hang Clean 60/40kg
10 x Pull Ups
10 x Push Ups


WOD - Saturday, 22nd November, 2014

1. In Pairs, For Reps, 3 Rounds of -

2 Minutes Power Cleans 45/32kg 
2 Minutes Front Squats 45/32kg
Rest 2 Minutes
2 Minutes of Chest to Overhead 45/32kg
2 Minutes Overhead Squat 45/32kg
Rest 2 Minutes

Each Partner will be working for 1 Minute of each movement while the other rests.


WOD - Friday, 21st November, 2014

1. For Time, 6 Rounds of -

25 x Squats
20 x Kettlebell Swings 24/16kg
15 x Toes to Bar
10 x Strict Pull Ups
Run 400m

28 Minute Cut Off

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

2. For Reps, 3 Minutes of -

Hollow Rocks



WOD - Thursday, 20th November, 2014

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

10 x Deadlift 60/40kg
10 x Push Ups
10 x Wall Ball 10/7kg

Rest 3 Minutes, then -

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

8 x Burpees (Lateral Jump over bar)
8 x Handstand Push Ups
12 x Weighted Sit Ups (10/7kg Med Ball) 

Rest 3 Minutes, then -

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

12 x Walk Lunge (MB in Goblet Hold - 10/7kg)
Run 100m


WOD - Wednesday, 19th November, 2014

1. "Push Press"

4 - 4 - 4 - 4

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

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

10 x Snatch 42/30kg
15 x Box Jumps
30 x Double Unders

"Go McBrien"


WOD - Tuesday, 18th November, 2014

1. For Time -

Run 1600m

Rest 2 Minutes -

20 - 15 - 10 - 5 of -

Front Squats 80/50kg
Kettlebell Swings 32/24kg
Chest to Bar Pull Ups

Rest 2 Minutes -

Run 1600m

242kg - 105kg Mens World Record


WOD - Monday, 17th November, 2014

1. "Back Squat"

5 - 5 - 5 - 5 - 5

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

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

10 x Chest to Overhead 75/42kg
10 x Burpees (to a pull up bar)
20 x Snatch 75/42kg
20 x Burpees (to a pull up bar)
30 x Clean and Jerk 75/42kg
30 x Burpees (to a pul up bar)



WOD - Saturday, 15th November, 2014

1. For Reps, 3 Round of -

2 Minutes Row (Calories)
Rest 30 seconds
2 Minutes Clean and Jerk 80/50kg
Rest 30 seconds
2 Minutes Ring Dips/Push Ups
Rest 30 seconds
2 Minutes Wall Ball 10/7kg


WOD - Friday, 14th November, 2014

1. Every 2 Minutes for 12 Minutes, perform -

5 x Strict Pull Ups
10 x Push Ups
15 x Med Ball Clean

Rest 2 Minutes -

2. Every 3 Minutes for 12 Minutes, perform -

Run 200m
15 x Weighted Sit Ups 20/10kg/7 x Muscle Ups

One of our first ever photos from the Back Yard.


WOD - Thursday, 13th November, 2014

1.  For Time -

32 x Kettlebell Clean and Jerk 24/16kg (alternating arms)
Run 800m
32 x Burpees (over Kettlebell)
Run 800m
24 x Kettlebell Clean and Jerk 24/16kg (alternating arms)
Run 800m
24 x Burpees (over Kettlebell)
56 x Taters 24/16kg






WOD - Wednesday, 12th November, 2014

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

6 x Thrusters 42/30kg
8 x Box Jumps 24/20"
10 x Kettlebell Swings 24/16kg

Rest 5 Minutes, Then - 

2. With a 10 Minute cap -

21 x Deadlift 110/75kg
21 x Burpees (to a pull up bar)
15 x Deadlift 110/75kg
15 x Burpees (to a pull up bar)
9 x Deadlift 110/75kg
9 x Burpees (to a pull up bar)

Max 50m Shuttle Runs completed. Score = number of shuttles fully completed.


"Where's that hammer"?



WOD - Tuesday, 11th November, 2014

1. For Time, 2 Rounds of -

40 x Wall Ball 10/7kg
30 x Cleans 70/45kg
20 x Toes to Bar
10 x Jerk 70/45kg
100 x Double Unders


WOD - Monday, 10th November, 2014

1. "Push Press"

6 - 6 - 6 - 6 - 6 - 6

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

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

5 x Overhead Squat 45/32kg
5 x Bar Muscle Ups
10 x Overhead Squat 45/32kg
10 x Chest To Bar Pull Ups
15 x Overhead Squat 45/32kg
15 x Pull Ups.


WOD - Saturday, 8th November, 2014

1. For Time -

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

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

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

10 x Hollow Rocks
30 sec Handstand Hold


WOD - Friday, 7th November, 2014

1. In teams of 2 - As Many Rounds as Possible in 30 Minutes of -

40 x Deadlift 80/50kg
35 x Burpees (Lateral Jump Over Bar)
30 x Toes to Bar/35 x Sit Ups
25 x Back Squat 80/50kg
12 x Muscle Ups/20 x Pull Ups

Partner 1 will start on Deadlifts and do 40 Reps.

 Partner 2 will start 40 x Deadlifts when partner 1 starts their 35 x burpees. 

Partner 2 cannot start their 35 Burpees until partner 1 moves onto Toes to Bar/Sit Ups.... etc etc etc




WOD - Thursday, 6th November, 2014

1. As Many Rounds as Possible in 22 Minutes of -

10 x Weighted Sit Ups 20/10kg
10 x Burpee Box Jump 24/20"
10 x Kettlebell Swings 32/24kg
10 x Sumo Deadlift High Pull 32/24kg
Run 100m


WOD - Wednesday, 5th November, 2014

1. "Push Press"

6 - 6 - 6 - 6 - 6 - 6

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

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

10 x Thrusters 42/30kg
10 x Thrusters 50/35kg
10 x Thrusters 60/40kg
10 x Thrusters 70/45kg
10 x Thrusters 80/50kg
10 x Thrusters 90/55kg
10 x Thrusters 100/60kg
Max Thrusters @ 105/65kg


WOD - Tuesday, 4th November, 2014

1. Every 3 Minutes for 12 Minutes -

50 x Double Unders
15 x Wall Ball 10/7kg
10 x Burpees (over med ball)

Rest 2 Minutes -

2. Every 3 Minutes for 12 Minutes -

Run 400m
5 x Strict Handstand Push Ups/10 x Kipping Handstand Push Ups
10 x Toes to Bar




WOD - Monday, 3rd November, 2014

1. "Back Squat"

4 - 4 - 4 - 4 - 4 - 4

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

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

9 x Chest To Bar Pull Ups
9 x Clean and Jerk 80/50kg
6 x Snatch 80/50kg
6 x Strict Pull Ups
3 x Bar Muscle Up
3 x Overhead Walk Lunge 80/50kg