tag:blogger.com,1999:blog-45889814198608319562024-03-12T16:26:45.463-07:00CrossFit HorizonsCrossFit Horizons Core strength and conditioning programme, forging all inclusive Elite Fitness.Unknownnoreply@blogger.comBlogger1468125tag:blogger.com,1999:blog-4588981419860831956.post-31354893715457084752016-02-19T01:50:00.001-08:002016-02-25T01:44:30.377-08:00www.crossfithorizons.com<div style="text-align: center;">
<b><i><span style="font-size: large;">For all information regarding training, information regarding our world class facility and to see tomorrow's WOD.</span></i></b></div>
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WOD Archive<br />
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<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
<em style="box-sizing: border-box; margin-bottom: 0px;"><strong style="box-sizing: border-box; margin-bottom: 0px;">Thursday, 25th February, 2016</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
(no boxing at 6am)</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
For Time –</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
70 x Burpees</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
60 x Sit Ups</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
50 x Kettlebell Swings 24/16kg</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
40 x Kettlebell Clean and Jerk 24/16kg (alt arms)</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
30 Handstand Push Ups</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
<em style="box-sizing: border-box; margin-bottom: 0px;"><strong style="box-sizing: border-box; margin-bottom: 0px;">15 Minute Cap</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
<em style="box-sizing: border-box; margin-bottom: 0px;"><strong style="box-sizing: border-box; margin-bottom: 0px;">Rest 3 Minutes, then –</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
<em style="box-sizing: border-box; margin-bottom: 0px;"><strong style="box-sizing: border-box; margin-bottom: 0px;">For Time –</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
30 x Handstand Push Ups</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
40 x Clean and Jerk 24/16kg</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
50 x Kettlebell Swings 24/16kg</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
60 x Sit Ups</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
70 x Burpees</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
<em style="box-sizing: border-box; margin-bottom: 0px;"><strong style="box-sizing: border-box; margin-bottom: 0px;">15 Minute Cap</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px;">
<a href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_8209.jpg" ref="magnificPopup" rel="attachment wp-att-3484" style="-webkit-transition: background-color 0.3s, box-shadow, border, color, opacity; box-sizing: border-box; color: #39b3e3; margin-bottom: 0px; outline: 0px; text-decoration: none; transition: background-color 0.3s, box-shadow, border, color, opacity;" target="_blank"><img alt="IMG_8209" class="alignnone wp-image-3484" height="315" sizes="(max-width: 420px) 100vw, 420px" src="http://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_8209-300x225.jpg" srcset="" style="border: 0px; box-sizing: border-box; height: auto; margin-bottom: 0px; max-width: 100%;" width="420" /></a></div>
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Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-4588981419860831956.post-40303076633178562052016-02-09T02:37:00.005-08:002016-07-20T16:41:36.680-07:00OUR NEW SITE IS NOW LIVE - www.crossfithorizons.com<div style="text-align: center;">
For all information regarding training and information regarding our world class facility and to see tomorrow WOD.</div>
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WOD - Archive<br />
<br />
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<em><strong>Wednesday, 24th February, 2016</strong></em></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<em><strong>In teams of 2, For Time -</strong></em></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<em><strong>As Many Rounds as Possible in 30 Minutes of -</strong></em></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
5 x Pull Ups</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
10 x Push Ups</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
15 x Squat</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<em><strong>Round for Round - 1 team mate working at a time </strong></em></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<a data-mce-href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/DSC01215.jpg" href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/DSC01215.jpg" rel="attachment wp-att-3480"><img alt="DSC01215" class="alignnone wp-image-3480" data-mce-src="http://www.crossfithorizons.com/wp-content/uploads/2016/02/DSC01215-300x200.jpg" height="243" src="https://www.crossfithorizons.com/wp-content/uploads/2016/02/DSC01215-300x200.jpg" style="height: auto; max-width: 100%;" width="365" /></a></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<br /></div>
<br />
<em><strong>Tuesday, 23rd February, 2016</strong></em><br />
<em><strong>Part A</strong></em><br />
<em><strong>Choose 1 of the following</strong></em><br />
<em><strong>a) Take 15 Minutes to find a heavy single of -</strong></em><br />
Clean and Jerk<br />
<em><strong>or</strong></em><br />
<em><strong>b) As Many Rounds as Possible in 15 Minutes of -</strong></em><br />
10 x Squats<br />
10 x Slam Ball 60/30lb<br />
10 x DB Push Press 20/15kg<br />
<em><strong>--------------------</strong></em><br />
<em><strong>Part B</strong></em><br />
<em><strong>For Time -</strong></em><br />
50 x Wall Ball 10/7kg<br />
15 x Muscle Ups/Strict Pull Ups<br />
50 x Wall Ball 10/7kg<br />
15 x Muscle Ups/Strict Pull Ups<br />
<em><strong>15 minute cap</strong></em><br />
<a href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/DSC01117.jpg" rel="attachment wp-att-3478"><img alt="DSC01117" class="alignnone wp-image-3478" height="281" src="https://www.crossfithorizons.com/wp-content/uploads/2016/02/DSC01117-300x200.jpg" width="422" /></a><br />
<br />
<br />
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<em><strong>Monday, 22nd February, 2016</strong></em></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<em><strong>Part A</strong></em></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<em><strong>Choose one of the following -</strong></em></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<em><strong>a) Front Squat</strong></em></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
2@80% - 2@82% - 2@85% - 2@87% - 1@90% - 1@90%</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<em><strong>or</strong></em></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<em><strong>b) As Many Rounds as Possible in 13 Minutes of -</strong></em></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
8 x Wall Ball 10/7kg</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
8 x Push Ups</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
Run 100m</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<em><strong>Part B</strong></em></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<em><strong>With a 13 Minute cap, For Reps -</strong></em></div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
3 x Clean and Jerk 60/40kg (DB's for BBF)</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
30 x Double Unders</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
6 x Clean and Jerk 60/40kg</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
30 x Double Unders</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
9 x Clean and Jerk</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
30 x Double Unders</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
etc, etc, etc .......</div>
<div data-mce-style="text-align: center;" style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<a data-mce-href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_7421.jpg" href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_7421.jpg" rel="attachment wp-att-3472"><img alt="IMG_7421" class=" wp-image-3472 aligncenter" data-mce-src="http://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_7421-300x300.jpg" height="389" src="https://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_7421-300x300.jpg" style="display: block; height: auto; margin-left: auto; margin-right: auto; max-width: 100%;" width="389" /></a></div>
<br />
<em><strong>Saturday, 20th February, 2016</strong></em><br />
<em><strong>In teams of 3, For Time, 15 - 1 of -</strong></em><br />
Bench Press @Body Weight<br />
Deadlift @1.5 times Body Weight<br />
Squat Clean @3/4 Body Weight<br />
<em><strong>3 bars to be used for each team. Change weight as needed for each team member.</strong></em><br />
<a href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_5596-e1455874444973.jpg" rel="attachment wp-att-3469"><img alt="IMG_5596" class="alignnone wp-image-3469" height="504" src="https://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_5596-e1455874444973-225x300.jpg" width="378" /></a><br />
<br />
<em><strong>Thursday, 18th February, 2016</strong></em><br />
<em><strong>a) With an 8 Minute Cap, For Time -</strong></em><br />
<em><strong>21 - 15 - 9 of -</strong></em><br />
Thruster 50/35kg (Slam Balls for BBF)<br />
Chest to Bar Pull Ups<br />
<em><strong>Rest 2 Minutes </strong></em><br />
<em><strong>b) With an 8 Minute cap perform, For Time -</strong></em><br />
<em><strong> 21 - 15 - 9 of -</strong></em><br />
Power Clean (DB's for BBF)<br />
Burpee (lateral jump over bar)<br />
<em><strong>Rest 2 Minutes</strong></em><br />
<em><strong>c) With a 8 Minute cap perform, For Time -</strong></em><br />
30 x Snatch 60/40kg<br />
(60 x Alt. DB Snatch for BBF)<br />
<a href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/DSC00161.jpg" rel="attachment wp-att-3466"><img alt="DSC00161" class="alignnone wp-image-3466" height="279" src="https://www.crossfithorizons.com/wp-content/uploads/2016/02/DSC00161-300x200.jpg" width="419" /></a><br />
<br />
<br />
<em><strong>Wednesday, 17th February, 2016</strong></em><br />
<em><strong><br /></strong></em>
<em><strong>a) Front Squat</strong></em><br />
<em><strong><br /></strong></em>
2@80% - 2@80% - 2@85% - 2@85% - 2@90%<br />
------------------------<br />
b) As Many Rounds as Possible in 13 Minutes of -<br />
<br />
3 x Muscle Ups/Strict Pull Ups<br />
2 x Squat Snatch 60/40kg/DB Snatch (each arm - BBF)<br />
28 x Double Unders<br />
<a href="http://www.crossfithorizons.com/wp-content/uploads/2015/12/IMG_49662.jpg" rel="attachment wp-att-3448"><img alt="IMG_49662" class="alignnone wp-image-3448" height="260" src="https://www.crossfithorizons.com/wp-content/uploads/2015/12/IMG_49662-300x225.jpg" width="347" /></a><br />
<br />
<em><strong>WOD - Tuesday, 16th February, 2016</strong></em><br />
<em><strong>For Time, 5 Rounds of -</strong></em><br />
30 x Wall Ball 10/7kg<br />
30 x Kettlebell Swings 24/16kg<br />
Run 400m<br />
<a href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_6478-e1455529722348.jpg" rel="attachment wp-att-3460"><img alt="IMG_6478" class="alignnone wp-image-3460" height="308" src="https://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_6478-e1455529722348-300x225.jpg" width="411" /></a><br />
<br />
<strong style="font-style: italic;">Monday, 15th February, 2016</strong><br />
<strong style="font-style: italic;">Part A</strong><br />
<strong style="font-style: italic;">Your choice of one of the following -</strong><br />
a) For Time -<br />
Row 2km or Ride 3km<br />
or<br />
b) Push Press<br />
Take 15 Minutes to find your heaviest 3 reps<br />
Part B<br />
As Many Rounds as Possible in 15 Minutes of -<br />
6 x Thrusters 60/40kg<br />
8 x Chest to Bar Pull Ups<br />
12 x Burpees (over the bar)<br />
<a href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_5960.jpg" rel="attachment wp-att-3455"><img alt="IMG_5960" class="alignnone size-medium wp-image-3455" height="225" src="https://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_5960-300x225.jpg" width="300" /></a><br />
---------------------------------<br />
<strong style="font-style: italic;">Saturday, 12th February, 2016</strong><br />
<strong style="font-style: italic;">a) Take 15 Minutes to find your heaviest 2 reps of -</strong><br />
Thruster (from the ground)<br />
<em><strong>b) As Many Rounds as Possible in 12 Minutes of -</strong></em><br />
2 x Clean and Jerk 80/50kg<br />
4 x Back Squats 80/50kg<br />
6 x Handstand Push Ups<br />
<a href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_7973.jpg" rel="attachment wp-att-3452"><img alt="IMG_7973" class="alignnone wp-image-3452" height="374" src="https://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_7973-300x300.jpg" width="374" /></a><br />
<strong style="font-style: italic;">Friday 11th February, 2016</strong><br />
<em><strong>In teams of 2, For Reps</strong></em><br />
5 Minutes Air Bike (Cals)<br />
5 Minutes Rowing (Cals)<br />
5 Minutes Hang Squat Cleans 20/15kg<br />
5 Minutes Deadlifts 100/70kg (45% of 1rm)<br />
5 Minutes Strict Ring Dips<br />
<span style="text-decoration: underline;">1 Team Mate working at a Time</span><br />
<a href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/DSC00144.jpg" rel="attachment wp-att-3377"><img alt="DSC00144" class="alignnone wp-image-3377" height="255" src="https://www.crossfithorizons.com/wp-content/uploads/2016/02/DSC00144-300x200.jpg" width="383" /></a><br />
------------------------<br />
<strong style="font-style: italic;">Thursday 10th February, 2016</strong><br />
As Many Rounds as Possible in 10 Minutes of -<br />
Run 400m<br />
50 x Double Unders<br />
5 x Power Cleans 90/55kg<br />
Rest 3 Minutes<br />
As Many Rounds as Possible in 10 Minutes of -<br />
Run 100m<br />
10 x Slam Balls 60/30lb<br />
Rest 3 Minutes<br />
As Many Rounds as Possible in 5 Minutes of -<br />
30 x Thrusters 42/30kg (DB's for BBF)<br />
30 x Chest to Bar Pull Ups<br />
<a href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_4966.jpg" rel="attachment wp-att-3443"><img alt="IMG_4966" class="alignnone wp-image-3443" height="399" src="https://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_4966-200x300.jpg" width="266" /></a><br />
-------------------------------<br />
<strong style="font-style: italic;">Wednesday, 9th February, 2016</strong><br />
<strong style="font-style: italic;">Every 3 Minutes for 30 Minutes perform -</strong><br />
15 x Kettlebell Swings 24/16kg<br />
15 x Burpees (over Kettlebell)<br />
15 x Goblet Squats 24/16kg<br />
<a href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/DSC01090.jpg" rel="attachment wp-att-3431"><img alt="DSC01090" class="alignnone wp-image-3431" height="245" src="https://www.crossfithorizons.com/wp-content/uploads/2016/02/DSC01090-300x200.jpg" width="368" /></a><br />
<strong style="font-style: italic;">------------------------</strong><br />
<strong style="font-style: italic;">Monday, 8th February, 2016</strong><br />
<em><strong>Part A</strong></em><br />
<em><strong>Choose one of the following in part A</strong></em><br />
<em><strong>1.a) "Back Squat"</strong></em><br />
3@72% - 3@75% - 3@75% - 3@80% - 3@80%<br />
<em><strong>Or</strong></em><br />
<em><strong>1.b) As Many Rounds as Possible in 15 Minutes of -</strong></em><br />
100 x Double Unders<br />
50 x Sit Ups<br />
Run 800m<br />
-------------------<br />
<em><strong>Part B</strong></em><br />
<em><strong>2. As Many Rounds as Possible in 12 Minutes of -</strong></em><br />
12 x Box Jumps 24/20"<br />
12 x Burpees<br />
12 Snatch 35/25kg<br />
<em><strong>Immediately take 5 minutes to find your heaviest -</strong></em><br />
Snatch<br />
<em><strong>OR</strong></em><br />
<em><strong>For Time -</strong></em><br />
50 x Push Ups<br />
<a href="http://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_9267.jpg" rel="attachment wp-att-3373"><img alt="IMG_9267" class="aligncenter wp-image-3373 size-full" height="385" src="https://www.crossfithorizons.com/wp-content/uploads/2016/02/IMG_9267.jpg" width="640" /></a></div>
Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-4588981419860831956.post-13346894329520828932016-02-08T03:34:00.001-08:002016-02-08T03:34:51.267-08:00WOD - Tuesday, 9th February, 2016<div style="text-align: center;">
<span style="font-size: large;">1. For Max Reps, 3 Rounds of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>2 Minutes of -</i></b> Wall Ball</div>
<div style="text-align: center;">
<b><i>1 Minute of -</i></b> Chest to Overhead 60/40kg (DB's for BBF)</div>
<div style="text-align: center;">
<b><i>1 Minute of -</i></b> Hang Squat Clean 60/40kg (DB's BBF)</div>
<div style="text-align: center;">
<b><i>2 Minute of -</i></b> Muscle Ups/Strict Pull Ups</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Then, Rest 3 Minutes -</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">2. As Many Rounds as Possible in 7 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
3 x Clean and Jerk 60/40kg (DB's for BBF)</div>
<div style="text-align: center;">
9 x Toes to Bar/18 x Sit Ups</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-570Jt8evBOA/Vrh9QRqDpNI/AAAAAAAAEUA/8Xvy9ln1vj8/s1600/DSC01096.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://2.bp.blogspot.com/-570Jt8evBOA/Vrh9QRqDpNI/AAAAAAAAEUA/8Xvy9ln1vj8/s400/DSC01096.JPG" width="400" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-62089391017503643492016-02-07T00:57:00.001-08:002016-02-07T00:57:45.121-08:00WOD - Monday, 8th February, 2016<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;"><u>Part A</u></strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;"><u><br /></u></strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;">Choose one of the following in part A</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;"><br /></strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;">1.a) “Back Squat”</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;"><br /></strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
3@72% – 3@75% – 3@75% – 3@80% – 3@80%</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<br /></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;">Or</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;"><br /></strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;">1.b) As Many Rounds as Possible in 15 Minutes of –</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<br /></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
100 x Double Unders</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
50 x Sit Ups</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
Run 800m</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<br /></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
——————-</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<br /></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;">Part B</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;"><br /></strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;">2. As Many Rounds as Possible in 12 Minutes of –</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;"><br /></strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
12 x Box Jumps 24/20″</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
12 x Burpees</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
12 Snatch 35/25kg</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<br /></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;">Immediately take 5 minutes to find your heaviest –</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;"><br /></strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
Snatch</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;">OR</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<em style="box-sizing: border-box;"><strong style="box-sizing: border-box;">For Time –</strong></em></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
50 x Push Ups</div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-HF_0MkOUfKg/VrcG-HBhJHI/AAAAAAAAETw/QbPyAbqsF2I/s1600/DSC01106.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://4.bp.blogspot.com/-HF_0MkOUfKg/VrcG-HBhJHI/AAAAAAAAETw/QbPyAbqsF2I/s400/DSC01106.JPG" width="400" /></a></div>
<div style="box-sizing: border-box; color: #717171; font-family: 'Open Sans', sans-serif; font-size: 15px; line-height: 24px; text-align: center;">
<br /></div>
<div>
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-65723303808330622062016-02-05T01:11:00.001-08:002016-02-05T01:11:23.573-08:00WOD - Saturday, 6th February, 2016<div style="text-align: center;">
<span style="font-size: large;">1. "Bench Press"</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5 - 5 - 3 - 3 - 2 - 1</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
-------------------</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">2. "Diane"</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>For Time, 21 - 15 - 9 of -</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Deadlift 102/70kg</div>
<div style="text-align: center;">
Handstand Push Ups</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-bUsCylTB8IY/VrRnJsFyMvI/AAAAAAAAETg/GfUvZAAmE5w/s1600/IMG_5633.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://4.bp.blogspot.com/-bUsCylTB8IY/VrRnJsFyMvI/AAAAAAAAETg/GfUvZAAmE5w/s400/IMG_5633.JPG" width="400" /></a></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-59377351607370255842016-02-04T01:39:00.000-08:002016-02-04T01:40:19.625-08:00WOD - Friday, 5th February, 2016<div style="text-align: center;">
<span style="font-size: large;">1. In Teams of 2, For Time, 30 Rounds of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Run 100m (in 50m shuttles)</div>
<div style="text-align: center;">
30 x Double Unders</div>
<div style="text-align: center;">
10 x Sit Ups</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Teams to perform WOD round for round - 1 works while other rests</i></b></div>
<div style="text-align: center;">
<b><i>(each team member will perform 15 Rounds)</i></b><br />
<b><i><br /></i></b>
<b><i>35 Min Cap</i></b></div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-BLs7UMevH8k/VrMcUbMMfLI/AAAAAAAAETQ/reh9kRQDkts/s1600/IMG_4982.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://4.bp.blogspot.com/-BLs7UMevH8k/VrMcUbMMfLI/AAAAAAAAETQ/reh9kRQDkts/s400/IMG_4982.JPG" width="400" /></a></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-8975130030447702022016-02-03T01:47:00.001-08:002016-02-03T01:47:08.826-08:00WOD - Thursday, 4th February, 2016<div style="text-align: center;">
<span style="font-size: large;">1. With a 12 Minute Cap, For Time -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
27 x Chest to Overhead 60/40kg (DB's for BBF)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Then,</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>4 Rounds of -</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
7 x Chest to Bar Pull Ups</div>
<div style="text-align: center;">
7 x Squat Cleans 60/40kg (DB's for BBF)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Then,</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
27 x Deadlifts 60/40kg</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>With Time Remaining inside 12 Minutes Find a -</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
10 RM Overhead Barbell Walk Lunge <b style="font-style: italic; text-decoration: underline;">OR </b>Max Walk Lunges (unweighted)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>-----------Rest 3 Minutes----------</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">2. As Many Rounds as Possible in 10 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5 x Power Cleans 60/40kg (DB's for BBF)</div>
<div style="text-align: center;">
7 x Chest to Bar Pull Ups</div>
<div style="text-align: center;">
21 x Squats</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-haA9RDm41hI/VrHMiT6HyJI/AAAAAAAAETA/flQ9VZVqf4U/s1600/DSC00942.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-haA9RDm41hI/VrHMiT6HyJI/AAAAAAAAETA/flQ9VZVqf4U/s400/DSC00942.JPG" width="266" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-56890136326563062012016-02-01T19:02:00.001-08:002016-02-01T19:02:44.902-08:00WOD - Wednesday, 3rd February, 2016<div style="text-align: center;">
<span style="font-size: large;">PART A</span></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: center;">
<span style="font-size: large;">1.a) Take 15 Minutes to find your heaviest 2 reps of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Power Snatch</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
----------------------</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">1.b) Every 3 Minutes for 5 Rounds perform -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Run 400m </div>
<div style="text-align: center;">
20 x Squats</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
---------------<span style="font-size: large;">Part B</span>-------------</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">2. As Many Rounds as Possible in 12 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
25 x Wall Ball 10/7kg</div>
<div style="text-align: center;">
20 x Kettlebell Swings 24/16kg</div>
<div style="text-align: center;">
15 x Box Jumps 24/20"</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-p0L6lJoE-IA/VrAcOApRCHI/AAAAAAAAESw/uho6c_sxH1U/s1600/IMG_7732.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-p0L6lJoE-IA/VrAcOApRCHI/AAAAAAAAESw/uho6c_sxH1U/s400/IMG_7732.jpg" width="388" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-33495983907679939092016-02-01T02:35:00.001-08:002016-02-01T02:35:33.563-08:00WOD - Tuesday, 2nd February, 2016<div style="text-align: center;">
<span style="font-size: large;">1. As Many Rounds as Possible in 10 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
6 x Deadlift 120/80kg</div>
<div style="text-align: center;">
10 x Ring Dips</div>
<div style="text-align: center;">
12 x Burpees (lateral jump over bar)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Rest 3 Minutes</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">2. As Many Rounds as Possible in 10 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5 x Power Cleans 100/65kg</div>
<div style="text-align: center;">
10 x Burpees (lateral jump over bar)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Rest 3 Minutes </i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">3. As Many Rounds as Possible in 10 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
3 x Strict Handstand Push Ups</div>
<div style="text-align: center;">
6 x Strict Pull Ups</div>
<div style="text-align: center;">
<b><i>Rest 30 seconds</i></b></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-9iu0aVKqcGk/Vq8033fShJI/AAAAAAAAESg/BDD81Tx0NJM/s1600/IMG_8064.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="270" src="http://4.bp.blogspot.com/-9iu0aVKqcGk/Vq8033fShJI/AAAAAAAAESg/BDD81Tx0NJM/s400/IMG_8064.JPG" width="400" /></a></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-36275730302243726312016-01-30T20:50:00.002-08:002016-01-30T20:52:03.020-08:00WOD - Monday, 1st February, 2016<div style="text-align: center;">
<u><span style="font-size: large;">Part A</span></u></div>
<div style="text-align: center;">
<u><span style="font-size: large;"><br /></span></u></div>
<div style="text-align: center;">
<b><i>Choose either a) or b) in Part A</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">a) Take 15 Minutes to find your heaviest -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
1 x Squat Clean</div>
<div style="text-align: center;">
1 x Front Squat</div>
<div style="text-align: center;">
1 x Jerk</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>or</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">b) As Many Calories/Metres as Possible in 15 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Air Bike/Row/Shuttle Runs</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Every 10 calories/100m perform 15 x Kettlebell Swings 24/16kg</i></b><br />
<b><i>Then rest 30 seconds before starting next round</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
-------------------------</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;"><b><i><u>Part B</u></i></b></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">a) As Many Reps as Possible in 12 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
3 x Thrusters 42/30kg</div>
<div style="text-align: center;">
3 x Toes to Bar</div>
<div style="text-align: center;">
30 x Double Unders</div>
<div style="text-align: center;">
6 x Thrusters 42/30kg</div>
<div style="text-align: center;">
6 x Toes to Bar</div>
<div style="text-align: center;">
30 x Double Unders</div>
<div style="text-align: center;">
9 x Thrusters 42/30kg</div>
<div style="text-align: center;">
9 x Toes to Bar</div>
<div style="text-align: center;">
30 x Double Unders</div>
<div style="text-align: center;">
12 x Thrusters 42/30kg</div>
<div style="text-align: center;">
12 x Toes to Bar</div>
<div style="text-align: center;">
30 x Double Unders</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>etc, etc........</i></b></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-CQl81mw1ufo/Vq2SlATbdLI/AAAAAAAAESQ/CqOcVQKYljU/s1600/IMG_7517.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-CQl81mw1ufo/Vq2SlATbdLI/AAAAAAAAESQ/CqOcVQKYljU/s400/IMG_7517.JPG" width="281" /></a></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-1654854881755200922016-01-29T01:38:00.002-08:002016-01-29T01:38:43.069-08:00WOD - Saturday, 30th January, 2016<div style="text-align: center;">
1. With a 13 Minute Cap, For Time, 10 Rounds of -</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
3 x Muscle Ups</div>
<div style="text-align: center;">
3 x Clean and Jerks 60/40kg</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>--------Rest 4 Minutes-----</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">2. For Time -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
20 x Deadlifts 100/70kg</div>
<div style="text-align: center;">
30 x Toes to Bar</div>
<div style="text-align: center;">
40 x Kettlebell Swings 24/16kg</div>
<div style="text-align: center;">
50 x Sit Ups</div>
<div style="text-align: center;">
75 x Push Ups</div>
<div style="text-align: center;">
100 x Squats</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>(15 minute cap)</i></b></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-ErMrj7BGON4/VqszC3kGoLI/AAAAAAAAESA/mfHBzYzWAd4/s1600/IMG_5203.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-ErMrj7BGON4/VqszC3kGoLI/AAAAAAAAESA/mfHBzYzWAd4/s400/IMG_5203.JPG" width="400" /></a></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-72644755797432982612016-01-28T01:48:00.000-08:002016-01-28T01:48:37.552-08:00WOD - Friday, 29th January, 2016<div style="text-align: center;">
<span style="font-size: large;"><b><i><u>Part A</u></i></b></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Your choice of either a.1) or a.2)</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">a.1) With a 15 Minute cap, For Time -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
21 x Squat Snatch @50% of 1rm</div>
<div style="text-align: center;">
15 x Squat Snatch @70% of 1rm</div>
<div style="text-align: center;">
9 x Squat Snatch @85% of 1rm</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
or </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">a.2) As Many Rounds as Possible in 15 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5 x DB Push Press 20/15kg</div>
<div style="text-align: center;">
5 x DB Thrusters 20/15kg</div>
<div style="text-align: center;">
5 x Burpee DB Deadlift 20/15kg</div>
<div style="text-align: center;">
<b><i>Rest 30seconds</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
--------------------------------</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>REST 3 Minutes, then -</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
---------------<b><i><span style="font-size: large;"><u>Part B</u></span></i></b>------------</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">2. With a 15 cap, For Time, 3 Rounds of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
25 x Chest to Bar Pull Ups</div>
<div style="text-align: center;">
12 x Burpee Box Jump 24/20kg</div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-ZXsRSgXEjq4/Vqnj5xDkCRI/AAAAAAAAERw/NROmzvcSlg8/s1600/IMG_8194.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="391" src="http://2.bp.blogspot.com/-ZXsRSgXEjq4/Vqnj5xDkCRI/AAAAAAAAERw/NROmzvcSlg8/s400/IMG_8194.jpg" width="400" /></a></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-52456993317883031362016-01-27T02:19:00.002-08:002016-01-27T02:20:30.320-08:00WOD - Thursday, 28th January, 2016<div style="text-align: center;">
<span style="font-size: large;">1. For Time -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Buy in -</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
50 x Overhead Squat 42/30kg</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>then,</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>3 Rounds of -</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
7 x Muscle Ups/Strict Pull Ups</div>
<div style="text-align: center;">
28 x Overhead Walk Lunge 42/30kg</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Buy Out - </i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
100 x Wall Ball 10/7kg</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-q9QL7OMwyaw/VqiZmkUSJrI/AAAAAAAAERg/jwaWNRq0Jfk/s1600/DSC00842.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://3.bp.blogspot.com/-q9QL7OMwyaw/VqiZmkUSJrI/AAAAAAAAERg/jwaWNRq0Jfk/s400/DSC00842.JPG" width="400" /></a></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-46490037903660860152016-01-26T00:44:00.000-08:002016-01-26T00:46:36.917-08:00WOD - Wednesday, 27th January, 2016<div style="text-align: center;">
<span style="font-size: large;"><b><i><u>PART A</u></i></b></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>your choice of a) or b)</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">1.a) Every Minute on the Minute for 10 Minutes </span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Power Clean</div>
<div style="text-align: center;">
Hang Power Clean</div>
<div style="text-align: center;">
Push Jerk</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Start at 75% of 1rm Clean and Jerk</i></b></div>
<div style="text-align: center;">
<b><i>add 2.5kg each min.</i></b></div>
<div style="text-align: center;">
<b><i>Miss = no increase</i></b></div>
<div style="text-align: center;">
<b><i>2 x Misses = decrease weight</i></b><br />
<b><i><br /></i></b>
<b><i><u>OR</u></i></b></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div style="text-align: center;">
<span style="font-size: large;">1.b) As Many Rounds as Possible in 15 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
10 x Burpees</div>
<div style="text-align: center;">
20 x Slam Balls</div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
---------------------------------------------</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i><u><span style="font-size: large;">PART B</span></u></i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">2. As Many Rounds as Possible in 9 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
9 x Toes to Bar/18 x Sit Ups</div>
<div style="text-align: center;">
18 x Box Jump Overs 24/20"</div>
<div style="text-align: center;">
36 x Double Unders</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-M53-4JlvpAA/VqcxuQObqWI/AAAAAAAAERQ/d9S3Bo-PR-U/s1600/DSC00214.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://1.bp.blogspot.com/-M53-4JlvpAA/VqcxuQObqWI/AAAAAAAAERQ/d9S3Bo-PR-U/s400/DSC00214.JPG" width="400" /></a></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-69733268807860558022016-01-25T01:31:00.001-08:002016-01-26T01:00:55.830-08:00WOD - Tuesday, 26th January, 2016<div style="text-align: center;">
<span style="font-size: large;">1. In teams of 7, As Many Rounds as Possible in 40 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Wall Ball 10/7kg</div>
<div style="text-align: center;">
Box Jump 24/20"</div>
<div style="text-align: center;">
Burpee Pull Up</div>
<div style="text-align: center;">
DB Push Press 20/15kg<br />
Sit Ups<br />
Push Ups</div>
<div style="text-align: center;">
Row/Air Bike</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>You will cycle through each movement changing every 20cals on Rower/Air Bike</i></b></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-gfNemMl85Fs/VqXrcyBGsCI/AAAAAAAAERA/c5STNQ5XDXM/s1600/11725010_10153847505946509_1149697699_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="208" src="http://4.bp.blogspot.com/-gfNemMl85Fs/VqXrcyBGsCI/AAAAAAAAERA/c5STNQ5XDXM/s400/11725010_10153847505946509_1149697699_o.jpg" width="400" /></a></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-77516217161588713162016-01-23T13:31:00.001-08:002016-01-23T13:31:13.392-08:00WOD - Monday, 25th January, 2016<div style="text-align: center;">
<span style="font-size: large;"><b><i><u>PART A</u></i></b></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Choose either option a) or b)</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">a) Every Minute on the Minute for 10 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5 x Thrusters 42/30</div>
<div style="text-align: center;">
5 x Burpees (lateral jump over bar)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
OR</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">b) As Many Rounds as Possible in 10 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
25 x Burpees</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
-------------<b><i><u><span style="font-size: large;">Part B</span></u></i></b>-----------</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">As Many Rounds as Possible in 15 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5 x Handstand Push Ups</div>
<div style="text-align: center;">
7 x Power Clean 80/50kg (DB's for BBF)</div>
<div style="text-align: center;">
9 x Kettlbell Swings 32/24kg</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-rA6eWkSyLFY/VqPxD--vVdI/AAAAAAAAEQw/lXvQbTGTmN0/s1600/DSC00905.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-rA6eWkSyLFY/VqPxD--vVdI/AAAAAAAAEQw/lXvQbTGTmN0/s400/DSC00905.JPG" width="266" /></a></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-20041549711096453812016-01-22T00:49:00.002-08:002016-01-22T00:49:28.469-08:00WOD - Saturday, 23rd January, 2016<div style="text-align: center;">
<span style="font-size: large;">1. Bench Press</span></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: center;">
3 - 3 - 3 - 3 - 3 - 3</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>all @80-85% of 1rm</i></b></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: center;">
-----------------------</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">2. "Fight Gone Bad"</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>1 Minute for reps of each movement - 3 Rounds</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
1 Min Wall Ball 10/7kg</div>
<div style="text-align: center;">
1 Min Sumo Deadlift High Pull 35/25kg</div>
<div style="text-align: center;">
1 Min Box Jumps 20"</div>
<div style="text-align: center;">
1 Min Push Press 35/25kg</div>
<div style="text-align: center;">
1 Min Row (Calories)</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-oEFMh_39mEw/VqHs9MWyrAI/AAAAAAAAEQg/nsMn33nz4Yg/s1600/DSC00877.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://1.bp.blogspot.com/-oEFMh_39mEw/VqHs9MWyrAI/AAAAAAAAEQg/nsMn33nz4Yg/s400/DSC00877.JPG" width="400" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-5962417093479205832016-01-21T01:26:00.000-08:002016-01-21T01:27:05.919-08:00WOD - Friday, 22nd January, 2016<div style="text-align: center;">
<span style="font-size: large;"><b><i><u>Part A</u></i></b></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i><u>Choose either a) or b) in part A</u></i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">a) In teams of 2, For Time -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
200 x Wall Ball 10/7</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>One partner will perform wall ball while the 2nd partner Air Bikes 10 Calories.</i></b></div>
<div style="text-align: center;">
<b><i>Partners will swap roles every 10 calories until 200 Wall Ball total has been performed.</i></b></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div style="text-align: center;">
<span style="font-size: large;">b) "Front Squat"</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5@65% - 5@67% - 5@70% - 5@70% - 5@72%</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
-----------------<b style="font-size: x-large; font-style: italic; text-decoration: underline;">Part B</b>-------------------</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">As Many Rounds as Possible in 15 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
3 x Hang Squat Clean 60/40kg (Use DB's for BBF)</div>
<div style="text-align: center;">
6 x Thrusters 60/40kg (Use DB's for BBF)</div>
<div style="text-align: center;">
50 x Double Unders</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-37236897753477388532016-01-20T01:48:00.002-08:002016-01-20T01:48:41.489-08:00WOD - Thursday, 21st January, 2016<div style="text-align: center;">
<span style="font-size: large;">1. In Teams of 2, For Time -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Teammate 1 follows teammate 2 -</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
20 x Slam Ball 27/14kg</div>
<div style="text-align: center;">
20 x Burpees </div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
20 x Slam Ball Cleans 27/14kg</div>
<div style="text-align: center;">
20 x Burpees</div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
20 x Slam Ball Throw (over pull up bar)</div>
<div style="text-align: center;">
20 x Burpees</div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
20 x Slam Ball 27/14kg</div>
<div style="text-align: center;">
20 x Burpees</div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
100 x Squat while holding Slam Ball (together)</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-67150465306965783382016-01-19T01:49:00.001-08:002016-01-19T01:49:39.457-08:00WOD - Wednesday, 20th January, 2016<div style="text-align: center;">
<span style="font-size: large;">1. For Time, 10/5 - 8/4 - 6/3 - 4/2 - 2/1 of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Muscle Ups/Strict Pull Ups</div>
<div style="text-align: center;">
Strict Handstand Push Ups (2 plate deficit)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
(10 Minute Cap)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>---------------Rest 2 Minutes--------------</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">2. As Many Rounds as Possible in 10 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
10 x Kettlebell Snatch 24/16kg (Alternate Arm)</div>
<div style="text-align: center;">
5 x Chest to Bar Pull Ups</div>
<div style="text-align: center;">
2 x Bar Muscle Ups</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>-----------------Rest 2 Minutes--------------</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">3. As Many Rounds as Possible in 10 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5 x Kettlebell Thruster 24/16kg R/A</div>
<div style="text-align: center;">
5 x Kettlebell Thruster 24/16kg L/A</div>
<div style="text-align: center;">
10 x Push Ups</div>
<div style="text-align: center;">
10 x Walk Lunge <b><i>(KB in goblet hold)</i></b></div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-34421611904397766822016-01-18T01:29:00.001-08:002016-01-18T01:29:42.303-08:00WOD - Tuesday, 19th January, 2016<div style="text-align: center;">
<span style="font-size: large;"><u><i><b>Part 1</b></i></u></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Your Choice of a) or b)</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">a) Every Minute on the Minute for 10 Minutes -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
1 x Squat Clean</div>
<div style="text-align: center;">
1 x Hang Squat Clean</div>
<div style="text-align: center;">
2 x Jerk</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>start at 70% of 1rm C&J.</i></b></div>
<div style="text-align: center;">
<b><i>Add 2.5kg each minute</i></b></div>
<div style="text-align: center;">
<b><i>Missed lift = no increase</i></b></div>
<div style="text-align: center;">
<b><i>2 x Missed Lifts = decrease by 2.5kg</i></b></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div style="text-align: center;">
<span style="font-size: large;">b) In teams of 2, Max Calories for 14 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Air Bike</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>1 person works while 1 rests.</i></b></div>
<div style="text-align: center;">
<b><i>Alternate each minute.</i></b></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div style="text-align: center;">
<b><i>--------------------------------</i></b></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div style="text-align: center;">
<b><i><span style="font-size: large;"><u>Part 2</u></span></i></b></div>
<div style="text-align: center;">
<b><i><span style="font-size: large;"><u><br /></u></span></i></b></div>
<div style="text-align: center;">
<span style="font-size: large;">For Time, 5 Rounds of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
10 x Deadlift 102/70kg/DB Burpee Deadlift (BBF)</div>
<div style="text-align: center;">
20 x Wall Ball 10/7kg</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<b><i><br /></i></b></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-65554994127781471442016-01-16T20:55:00.000-08:002016-01-16T20:55:17.652-08:00WOD - Monday, 18th January, 2016<div style="text-align: center;">
<span style="font-size: large;"><u><i><b>Part 1 </b></i></u></span></div>
<div style="text-align: center;">
(choose 1 of the following)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">a) "Back Squat"</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5@65% - 5@67% - 5@70% - 5@72% - 5@75%</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>or</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">b) As Many Rounds as Possible in 12 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
30 x Double Unders</div>
<div style="text-align: center;">
15 x Push Ups</div>
<div style="text-align: center;">
Run 100m</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;"><b><i><u>Part 2</u></i></b></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">a) As Many Rounds as Possible in 18 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
15 x Box Jumps 24/20"</div>
<div style="text-align: center;">
12 x Chest to Overhead 50/35kg (DB's for BBF)</div>
<div style="text-align: center;">
9 x Toes to Bar/18 sit ups</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-78447374473545501112016-01-15T01:42:00.000-08:002016-01-15T01:42:11.260-08:00WOD - Saturday, 16th January, 2016<div style="text-align: center;">
<span style="font-size: large;">1. "Bench Press"</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5 - 5 - 5 - 5 - 5 - 5</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>all @70-75%</i></b></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div style="text-align: center;">
-----------------------------</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">2. As Many Rounds as Possible in 15 Minutes of -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
20 x Push Ups</div>
<div style="text-align: center;">
50 x Squats</div>
<div style="text-align: center;">
10m Handstand Walk</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4588981419860831956.post-59824100322508333332016-01-14T01:36:00.001-08:002016-01-14T19:11:19.022-08:00WOD - Friday, January 15th, 2016<div style="text-align: center;">
<span style="font-size: large;">1. "Kimberly"</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>For Time -</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
200 x Double Unders</div>
<div style="text-align: center;">
31 x Kettlebell Swings 32/24kg</div>
<div style="text-align: center;">
20 x Power Cleans 60/40kg</div>
<div style="text-align: center;">
16 x Chest to Overhead 60/40kg</div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
84 x Wall Ball 10/7kg</div>
<div style="text-align: center;">
Run 800m</div>
<div style="text-align: center;">
84 x Burpees</div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
31 x Pull Ups</div>
<div style="text-align: center;">
20 x Thrusters 60/40kg</div>
<div style="text-align: center;">
16 x Wall Climbs</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4588981419860831956.post-42189713016291394362016-01-13T02:05:00.002-08:002016-01-13T02:05:10.835-08:00WOD - Thursday, 14th January, 2015<div style="text-align: center;">
<span style="font-size: large;">1. With a 10 Minute Cap, Perform for Time -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Run 1600m</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Immediately into</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">2. With a 6 Minute Cap, Perform For Time -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Run 800m</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Immediately into</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">3. With a 3 Minute Cap, Perform for Time -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Immediately into</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">4. With a 3 Minute Cap, Perform For Time -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Immediately into</i></b></div>
<div>
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">5. With a 3 Minute Cap, Perform For Time -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Run 400m</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Immediately into</i></b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;">6. With a 2 Minute Cap, Perform For Time -</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Run 200m (50m shuttles)</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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Unknownnoreply@blogger.com0