WOD - Thursday, 31st December, 2015

1. In Teams of 2, For Points -

Each Time Must Complete 2 of the 3 following workouts.

a) Take 15 Minutes to find  your heaviest -

1 x Power Clean
2 x Front Squat
1 x Jerk

---

b) As Many Rounds as Possible in 15 Minutes of -

10 x Dumbbell Burpee Deadlift 20/15kg
10 x Walking Lunge 20/15kg DB (holding at your side)

----

c) As Many Rounds as Possible in 15 Minutes of -

5 x Strict Pull Ups/5 x Muscle Ups
5 x Burpee Box Jump 24/20"

Point Structure will be posted on white board tomorrow.





WOD - Wednesday, 30th December, 2015

1. In Teams of 3, For Time -

a) Run 7.2km

+

b) As Many Rounds as Possible in time it takes to complete part a)

5 x Ground to Overhead 20/15kg DB's /or/ 5 x Snatch 75/45kg
5 x Goblet Squat 20/15kg DB /or/ 5 x Front Squat 75/45kg
10 x Sit Ups /or/ 10 x Toes to Bar

1 Team Member will be running at all times in 800m increments while the two remaining team members go round for round with part b) until run is complete.






WOD - Tuesday, 29th December, 2015

1. In Teams of 2 (Male/Female where possible) -

Take 10 Minutes to Find Your 2RM

"Press"

Combine both totals to find your result.

Immediately go into AMRAP in 16 Minutes of -

8 x Chest to Bar Pull Ups
10 x Push Ups
12 x Kettlebell Swings 24/16kg

Round for Round


WOD - Monday, 28th December, 2015

1. In Teams of 2, For Time -

200 x Calories Air Bike

10 min Cap

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

2. In Teams of 2, For Time -

100 x Dumbbell Thrusters 20/15kg

Every Minute on the Minute perform 5 x Burpees

10 min cap
--------------------------

3. In Teams of 2, For Time -

Row 2.5km

10 min cap

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

4. In Teams of 2, For Time -

750 x Double Unders
Max Strict Pull Ups

10 min cap





WOD - Thursday, 24th December, 2015

1. "Victoria"

For Time, 5 Rounds of -

10 x Thrusters42/30kg
14 x Box Jumps 24/20"
12 x Sumo Deadlift High Pulls 42/30kg
12 x Burpees
27 x Kettlebell Swings 24/16kg


WOD - Wednesday, 23rd December, 2015

1. In teams of 2, 2 Rounds of the Following For Reps -

4 Minutes Rowing
30 seconds rest
4 Minutes Air Bike
30 seconds rest
4 Minutes Wall Ball 10/7kg
30 seconds rest
4 Minutes Burpee Pull Ups

One person working at a time. Swap as needed.



WOD - Tuesday, 22nd December, 2015

1. "Press"

3 - 3 - 3 - 3 - 3

all @80-85% of 1rm

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

2. "Tabata"

Goblet Squats 24/16kg
Deadlift 70/45kg
Goblet Squats 24/16kg
Deadlift 70/45kg

Add total reps from all 32 intervals for 1 score.



WOD - Monday, 21st December, 2015

1. For Time - (15 Minute Cap)

21 x Power Clean and Jerk 60/40kg (approx 45-50% of 1rm)
15 x Power Clean and Jerk 80/50kg (approx 60/70% of 1rm
9 x Power Clean and Jerk 100/70kg (approx 75/80% of 1rm)

-------------Rest 5 Minutes-----------

2. For Time, 6 Rounds of -

Run 200m
15 x Chest to Bar Pull Ups
30 x Double Unders

(15 Minute Cap)



WOD - Saturday, 19th December, 2015

1. Take 20 Minutes to practice a skill of your choice

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

2. For Time -

70 x Burpees
60 x Hollow Rocks
50 x Kettlebell Swings
40 x Pull Ups
30 x Handstand Push Ups


WOD - Friday, 18th December, 2015

1. "Back Squat"

5@70% - 5@72% - 3@75% - 3@80% - 3@85% - 2@90%

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

2. For Time, 30 - 20 - 10 of -

Knees to Elbow
Strict Ring Dips/Push Ups
Sumo Deadlift High Pull 32/24kg (KB)


WOD - Thursday, 17th December, 2015

1. "Push Press"

5 - 5 - 5 - 3 - 2 - 1

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

2. For Time, 40, 30, 20, 10 of -

Box Jumps 24/20"
Med Ball Clean 10/7kg




WOD - Wednesday, 16th December, 2015

1. Complete in teams of 3, As Many Rounds as Possible in 30 Minutes of -

Run 100m
5 x Strict Pull Ups/Ring Muscle Ups
50 x Double Unders
15 x Push Ups
10 x Back Squats 70/45kg

Follow the leader with each movement.





WOD - Tuesday, 15th December, 2015

1. Every Minute on the Minute for 5 Minutes of -

2 x Power Clean and Jerk @80% of 1rm

Rest 2 Minutes

2. Every Minute on the Minute for 5 Minutes of -

10 x Handstand Push Ups

Rest 2 Minutes

3. Every Minute on the Minute for 5 Minutes of -

10 x Thrusters 42/30kg

Rest 2 Minutes 

4. Every Minute on the Minute for 5 Minutes of -

10 x Deadlift @50% of 1rm




WOD - Monday, 14th December, 2015

1. For Time, 3 Rounds -

Run 800m
54 x Sit Ups
42 x Kettlebell Swings 24/16kg
21 x Pull Ups



WOD - Saturday, 12th December, 2015

1. Take 15 Minutes to Practice a Skill

i.e. Muscle Ups/Handstands etc etc.

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

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

6 x Lunge (50/35kg Barbell Overhead)
8 x Back Squat 50/35kg
10 x Burpee Pull Ups


WOD - Friday, 11th December, 2015

1. Power Clean/Push Jerk

Take 20 Minutes to find your heaviest 1

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

2. For Time, 27, 24, 21, 18, 15, 12, 9, 6, 3 of -

Squats
Box Jumps 24/20"
Sit Ups


WOD - Thursday, 10th December, 2015

1. In teams of 6, For Time -

Row 8km
Ride 12km
400 x Slam Ball 22/9kg
350 x Strict Pull Ups
Run 8km
Rest station

Each team member will stay on one movement while runner completes an 800m 

When runner returns, teammates will swap roles.


WOD - Wednesday, 9th December, 2015

1. "Bench Press"

Take 15 Minutes to find your heaviest 3 reps

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

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

50 x Double Unders
15 x Toes to Bar/30 x Sit Ups
15 x Wall Ball 10/7kg


WOD - Tuesday, 8th December, 2015

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

15 x Deadlift 80/50kg
15 x Push Ups
Run 350m

Rest 4 Minutes

2. For Time -

100 x Chest to Overhead 40/30kg

Every time you put the bar down = 10 x Kettlebell Swings 24/16kg
(6 min cap)

Rest 4 Minutes

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

7 x Sumo Deadlift High Pull 50/35kg
7 x Burpees (lateral jump over the bar)


WOD - Monday, 7th December, 2015

1. "Back Squat"

6@65% - 6@70% - 6@75% - 5@80% - 5@80%

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

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

1 x Power Clean @75% of 1rm
2 x Squat Clean and Jerk (at same weight as above)
3 x Strict Handstand Push Up
Rest 30 seconds


WOD - Saturday, 5th December, 2015

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

5 x Snatch 75/45kg
5 x Box Jumps 36/30"
3 x Wall Climbs
Rest 1 Minute
5 x Squat Cleans
15 x Sit Ups/GHD Sit Ups (if Available)
Rest 1 Minute



WOD - Friday, 4th December, 2015

1. Each for Time -

From 0 - 7:00
Run/Row 1600m - or Ride 2km

From 7:00 - 12:00
Run/Row 800m - or Ride 1km

From 12:00 - 15:00
Run/Row 400m - or Ride 600m

From 15:00 - 18:00
Run/Row 400m - or Ride 600m

From 18:00 - 21:00
Run/Row 400m or Ride 600m

From 21:00 - 22:00
Run/Row 200m (shuttles) or Ride 300m

From 22:00 - 24:00
Run/Row 200m or Ride 300m


WOD - Thursday, 3rd December, 2015

1. In Teams of 2, Take 5 Minutes for both partners to find a -

1RM Hang Squat Clean Thruster

Rest 1 Minute -

In 6 Minutes perform an ascending ladder 1-12 of -

DB Thruster 20/15kg
Chest to Bar Pull up 

....in time remaining -

Max Bar Muscle Ups/Jumping Pull Ups

Partners will alternate up the ladder
Partner 1 will do 1 Thruster and 1 Pull Up
Partner 2 will do 2 Thrusters and 2 Pull Ups
Partner 1 will do 3 Thrusters and 3 pull Ups......
etc etc etc.........all the way to 12.

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

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

16 x Walk Lunge
8 x Toes to Bar/Sit Ups
Run 100m