"Push Press"
3 - 3 - 3 - 3 - 3
Rest, then -
As Many Rounds as Possible in 15 Minutes of -
10 x Toes to Bar
10 x Kettlebell Swings 24/16kg
30 x Double Unders
"Oh dear... 200kg for 3 reps"
WOD - Monday, 31st December, 2012
Take 20 Minutes to find your -
20 Rep Max Back squat
Rest, then -
"Holy Trinity"
For time, 12 - 9 - 6 -
Power Snatch 60/40kg
Overhead Squat 60/40kg
Thruster 60/40kg
WOD - Saturday, 29th December, 2012
Take 25 Minutes to find your -
1 Rep Max of Snatch
Rest, then -
Take 25 Minutes to find your -
1 Rep Clean & Jerk
WOD - Friday, 28th December, 2012
"Chelsea"
Every Minute on the minute for 30 Minutes -
5 x Pull Ups
10 x Push Ups
15 x Squats
When/if you fall behind - as many rounds as possible in time remaining,
WOD - Thursday, 27th December, 2012
"Karabel"
For time, 10 Rounds of -
3 x Snatch 60/40kg
15 x Wall Ball 10/7kg
"It's messages like this that make getting up every morning an absolute pleasure"
WOD - Monday, 24th December, 2012
"Victoria"
For Time, 5 Rounds of -
10 x Thrusters 42/30kg
14 x Box Jumps 24/20"
12 x Sumo Deadlift High Pull 42/30kg
12 x Burpees
27 x Kettlebell Swings 24/16kg
"Hero Teacher from Sandy Hook Elementary, Newtown, Connecticut"
A teacher for 5 Years
Room 10 - Scene of tragedy
on the 14/12/12
Life cut short at 27
WOD - Saturday, 22nd December, 2012
For 7 Minutes perform an ascending ladder by 3 of -
Wall Ball 10/7kg
Toes to Bar
Rest, then -
Max Plank Hold
Rest then -
Max Squats in 2 Minutes
WOD - Friday, 21st December, 2012
Hang Power Clean/Power Clean/Squat Clean
1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1
Rest, then -
For Time, 12 - 9 - 6 of -
Deadlift 120/80kg
Pull Up
50m Band Sprint
WOD - Thursday, 20th December, 2012
As Many Rounds as Possible in 8 minutes of -
5 x Push Ups
5 x Burpees
Rest, then -
As Many Rounds as Possible in 18 minutes of -
10 x Kettlebell Swings 32/24kg
20 x Walking Lunge 32/24 (KB Goblet Hold)
30 x Sit Ups
WOD - Wednesday, 19th December, 2012
"Press"
5 - 5 - 5 - 5 - 5
Rest, then -
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only.
Even a re-grip off the floor is a foul.
No dumping.
Use same load for each set.
Rest as needed between sets.
WOD - Tuesday, 18th December, 2012
"Bull"
For time, 2 Rounds -
200 x Double Unders
50 x Overhead Squats 60/40kg
50 x Pull Ups
Run 1600m
"55 Minute Cut Off"
WOD - Monday, 17th December, 2012
Take 15 Minutes to find your -
20 Rep Max Back Squat
Rest, then -
For Time, 20 - 15 - 10 of -
Snatch 50/35kg
Box Jump 30/24"
Push Ups
"Virtuosity"
WOD - Saturday, 15th December, 2012
For time, 21 - 15 - 9 of -
Front Squat 60/40kg
Weighted Sit Ups 20/10kg
Pull Ups
15 minute cut off
Rest, then -
As Many Rounds as Possible in 5 Minutes of -
7 x Toes to Bar
20 x Double Unders
Rest, then -
Tabata Kettlebell Swings 24/16kg
WOD - Thursday, 13th December, 2012
"Three Point Snatch"
1 - 1 - 1 - 1 - 1 - 1 - 1
Rest, then -
Every Minute on the Minute for 15 Minutes for load perform -
1 x Snatch
WOD - Wednesday, 12th December, 2012
"Front Squat"
2 - 2 - 2 - 2 - 2 - 2 - 2
approx 90 sec rest between sets
Rest, then -
As Many Rounds as Possible in 15 Minutes of -
5 x Chest to Bar Pull Ups
10 x Ring Push Ups
15 x Med Ball Cleans 10/7kg
"Control"
WOD - Tuesday, 11th December, 2012
"Jerk"
3 - 3 - 3 - 3 - 3
Rest, then -
"Grace"
For time -
30 x Clean & Jerk 60/40kg
Rest, then -
For time -
Run 1km
"Grace"
WOD - Monday, 10th December, 2012
"Kelly"
For Time, 5 Rounds of -
Run 400m
30 x Box Jumps
30 x Wall Ball 10/7kg
"Another fun week coming up"
WOD - Saturday, 8th December, 2012
"Bench Press"
2 - 2 - 2 - 2 - 2
Rest, then -
As Many Rounds as Possible in 7 Minutes of -
1 x Burpee
Jump to a spot approx 6" above your reach
WOD - Friday, 7th December, 2012
"Back Squat"
5 - 5 - 5 - 5 - 5
Rest, then -
As Many Rounds as Possible in 12 minutes of -
Run 100m
8 x Back Squat 60/40kg
10 x Push Ups (Hand off Ground)
(The Bear)
WOD - Thursday, 6th December, 2012
For Time -
Run 1km with a Med Ball 10/7kg
35 x Pull Ups
35 Wall Ball 10/7kg
18 x Deadlift 135/80kg
Run 1km with a Med Ball 10/7kg
25 x Pull Ups
25 x Wall Ball Ball 10/7kg
18 x Deadlift 135/80kg
30 Minute cut off
WOD - Wednesday, 5th December, 2012
"Turkish Get Up Practice"
Rest, then -
As Many Rounds as Possible in 15 minutes of -
8 x Turkish Get Ups 24/16kg(Alternating arms)
18 x Kettlebell Swings 24/16kg
"Intro"
WOD - Tuesday, 4th December, 2012
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
Great Song - 'Cherry Pickin'
WOD - Monday, 3rd December, 2012
Every Minute on the Minute for 15 minutes -
1 x Squat Clean
For total load
Rest, then -
For max reps, 8 Rounds of -
20 seconds of Push Press 35/20kg
10 seconds rest
20 seconds walking Lunge
10 seconds rest
WOD - Saturday 1st December, 2012
As many rounds as possible in 20 minutes of -
?m Swim
? x Squat
"Breathe"
Christmas/New Year Opening times
MONDAY, DECEMBER 24th - ALL MORNING SESSIONS as NORMAL
MONDAY, DECEMBER 24th - 3:30 AND 4:30 SESSION ONLY
TUESDAY AND WEDNESDAY - DECEMBER 25th & 26th - CLOSED
THURSDAY AND FRIDAY - DECEMBER 27th & 28th - OPEN GYM 7am to 10am
SATURDAY - DECEMBER 29th - Normal session at 9am
MONDAY - DECEMBER 31ST - OPEN GYM 7am to 10am
TUESDAY - JANUARY 1st - CLOSED
WEDNESDAY - JANUARY 2nd - - No 5 am session - All other SESSIONS RETURN TO NORMAL
WOD - Friday, 30th November, 2012
Overhead Squat
5 - 5 - 5 - 5 - 5
Rest, then -
"Diane"
For time, 21-15-9 of -
Deadlift 102/70kg
Handstand Push Up
"Intense"
WOD - Thursday, 28th November, 2012
"Wood"
For time, 5 Rounds of -
Run 400m
10 x Burpee Box Jump 24/20"
10 x Sumo Deadlift High Pull 42/30kg
10 x Thrusters 42/30kg
1 minute rest.
"Leave Nothing"
"Leave Nothing"
WOD - Wednesday, 28th November, 2012
For Time -
200 x Squats
10 minute time cap
Rest, then -
"Death By Pull Up"
1 x Pull up 1st minute
2 x Pull Ups 2nd minute
3 x Pull Ups 3rd minute
4 x Pull Ups 4th minute
etc, etc, etc
Stop when you can't keep up with the minute number
Rest, then -
For time -
100 x Push Ups
7 minute time cap
"Stay tight"
WOD - Tuesday, 27th November, 2012
"Push Press"
2 - 2 - 2 - 2 - 2
Rest, then -
"DT"
For time, 5 Rounds for time -
12 x Deadlift 70/47.5kg
9 x Hang Cleans 70/47.5kg
6 x Chest to overhead 70/47.5kg
"Keep Going"
WOD - Monday, 26th November, 2012
As Many Rounds as Possible in 20 minutes of -
25 x Wall Ball 10/7kg
50 x Double Unders
Run 400m
Rest, then -
For Time -
Row 500m
WOD - Saturday, 24th November, 2012
"Gator"
For Time, 8 Rounds of -
5 x Front Squat 85/50kg
26 x Ring Push Ups
WOD - Friday, 23rd November, 2012
For time, complete one of the following -
1. Perform a WOD you have missed over the last two weeks.
2. Practice a skill/lift or movement you would like to work on.
3. A complete hour of rolling out, stretching and meditating (really?)
"Benny" - The "Clark Kent" of CFH
WOD - Thursday, 22nd November, 2012
"Clean"
5 - 3 - 2 - 2 - 2
Rest, then -
For Time, 10 Rounds of -
5 x Overhead Squat 60/40kg
5 x Burpees (Lateral Jump Over the bar)
WOD - Wednesday, 21st November, 2012
Partner WOD -
As Many Rounds as Possible in 30 Minutes of -
6 x Push Ups
9 x Box Jump 24/20"
12 x Kettlebell Swings 24/16kg
While one partner performs the above, the other will run 400m. When the runner returns they will swap positions. Running } { AMRAP - Athletes must swap immediately.
"Down, but never beaten"
WOD - Tuesday, 20th November, 2012
"Back Squat"
5 - 5 - 5 - 5 - 5
Rest, then -
For Time, 5 Rounds of -
35 x Double Unders
Run 200m
"Family Photo"
WOD - Monday, 19th November, 2012
For Time -
Run 400m
21 x Thrusters 42/30kg
Run 800m
21 x Thrusters 42/30kg
Run 400m
50 x Pull Ups
"Joycie"
WOD - Saturday, 17th November, 2012
"Jack"
As Many Rounds as Possible in 20 Minutes of -
10 x Push Press 50/35kg
10 x Kettlebell Swings 24/16kg
10 x Box Jumps 24/20"
WOD - Friday, 16th November, 2012
"Hang Snatch"
2 - 2 - 2 - 2 - 2
Work to a 2 rep max
Rest, then -
"Karen"
For Time
150 x Wall Ball
"Karen"
WOD - 15th November, 2012
"Press"
3 - 3 - 3 - 3 - 3
Rest, then -
For Time -
50 x Burpees
50 x Pull Ups
150 x Squats
50 x Push Ups
150 x Double Unders
20 Minute Cut off
WOD - Wednesday, 14th November, 2012
As Many Rounds as Possible in 20 minutes of -
20 x Walk Lunge 20/15kg (overhead)
10 x Knees to Elbow
6 x Overhead Squats 60/40kg
"Boofs been taking selfies again"
WOD - Tuesday, 13th November, 2012
Morning Sessions will perform before the inter Affiliate WOD -
"Tempo Deadlift"
3 - 3 - 3 - 3 - 3
Rest, then -
With a 10 minute time cap -
Run 800m
30 x Clean & Jerk 75/50kg
As Many Rounds as Possible in time remaining of -
Rounds of "Cindy"
5 x Pull Ups
10 x Push Ups
15 x Squats
WOD - Monday, 12th November, 2012
"Clean and Jerk"
1 - 1 - 1 - 1 - 1
Rest, then -
As many rounds as Possible in 12 minutes of -
20 x Box Jump 24/20"
20 x Wall Ball 10/7kg
WOD - Saturday, 10th November, 2012
Take 20 minute to find your 2 Rep Max for -
Overhead Squat
Rest, then -
"Tabata Mix Up"
Med Ball Cleans
Push Ups
Kettlebell Swings 24/16kg
Overhead Squat
Rest, then -
"Tabata Mix Up"
Med Ball Cleans
Push Ups
Kettlebell Swings 24/16kg
WOD - Friday, 9th November, 2012
"Thruster"
1 - 1 - 1 - 1 - 1
Rest, then - Pair up and do -
"FRAN"
For time, 21 -15 - 9 of -
Thruster 42/30kg
Pull Ups
"Hang tough boys, you'll be home soon"
WOD - Thursday, 8th November, 2012
As Many Rounds as Possible in 22 Minutes of -
30 x Double Unders
20 x Slam Ball 9kg
Run 200m
"Down... But, never, ever Beaten"
WOD - Wednesday,7th November, 2012
"Bench Press"
3 - 3 - 3 - 3 - 3
Rest, then -
As Many Rounds as Possible in 15 Minutes of -
10 x Push Ups
10 x Toes to Bar
10 x Push Press 50/35kg
"Go Fast"
WOD - Monday, 5th November, 2012
"Swinging Michael"
For Time, 3 Rounds of -
Run 800m
50 x Kettlebell Swings 32/24kg
50 x Sit Ups
"Ready"
WOD - Saturday, 3rd November, 2012
For 20 minutes -
Practice a skill or lift.
i.e. handstand walk, kipping/butterfly/unassisted pull up.
Rest, then -
"Helen"
For time, 3 Rounds of -
Run 400m
21 x Kettlebell Swings 24/16kg
12 x Pull Ups
"Rich"
WOD - Friday, November 2nd, 2012
As Many Rounds as Possible in 20 minutes of -
5 x Hang Power Snatch 40/30kg
7 x Overhead Squat 40/30kg
9 x Burpees (head touch)
12 x Taters 24/16kg
"Taters"
WOD - Thursday, 1st November, 2012
A) With a 15 minute time cap you must complete -
Run 1600m
Immediately on return use the remaining time to find your
Power Clean 2 RM
Rest, then -
B) With a 15 minute time cap you must complete -
Run 1600m
Immediately on return use the remaining time to find your -
Front Squat 2RM
"Yep"
"Yep"
WOD - Wednesday, 31st October, 2012
"Nutts"
For time -
10 x Handstand Push Ups
15 x Deadlift 120/75kg
25 x Box Jump 30/24"
50 x Pull Ups
100 x Wall Ball 10/7kg
200 x Double Unders
Run 400m with a 20/10kg Plate
"Nutts"
WOD - Tuesday, 30th October, 2012
"Jerk"
5 - 5 - 5 - 5 - 5
Rest, then -
For Time, 5 Rds of -
5 x Jerk @ 90% of your 5RM
10 x Burpees
WOD - Monday, 29th October, 2012
"Back Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
For Time, 30 - 20 - 10 of -
Double Unders x 2 (60 - 40 - 20)
Thruster 50kg
Run 200m
"Goin' Deep"
WOD - Saturday, 27th October, 2012
"Lynne"
For Reps, 5 Rounds of -
Max Reps Bench Press @ Body Weight
Max Pull Ups
WOD - Friday, 26th October, 2012
For Time -
Run 800m
20 x Power Snatch 50/35kg
20 x Squat Cleans 50/35kg
100 x Sit Ups
20 x Squat Cleans 50/35kg
20 x Power Snatch 50/35kg
Run 800m
"Perception is reality"
WOD - Thursday, 24th October, 2012
Clean & Jerk
2 - 2 - 2 - 2 - 2
Rest, then -
Death By -
Clean and Jerk 60/40kg
WOD - Wednesday, 24th October, 2012
"Whitten"
For Time, 5 Rounds of -
22 x Kettlebell Swings 32/24kg
22 x Box Jumps 24/20"
Run 400m
22 x Burpees
22 x Wall Ball 10/7kg
"Whitten"
WOD - Tuesday, 23rd October, 2012
For Time -
15 x Deadlift 110/75kg
50 x Pull Ups
12 x Deadlift 110/75kg
40 x Pull Ups
9 x Deadlift 110/75kg
30 Pull Ups
6 x Deadlift 110/75kg
20 x Pull Ups
3 x Deadlift 110/75kg
10 x Pull Ups
"Our Party is coming"!
WOD - Monday, 21st October, 2012
"Front Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
"Tabata"
Front Squat 40/30kg
Push Press 40/30kg
Walk Lunge
"Family"
WOD - Friday, 19th October, 2012
"Overhead Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
In 10 minutes perform -
100 x Burpees
Max reps of - Snatch 60/40kg
Your score will be the number of Snatches Completed.
What does everyone think of these?
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