"McGhee"
As Many Rounds as possible in 30 minutes of -
5 x Deadlift 125/80kg
13 x Push Ups (Hands off Ground)
9 x Box Jump
"DEMO"
"DEMO"
WOD - Tuesday, 31st July, 2012
"Press"
3 - 3 - 3 - 3 - 3
work to a 3 rep max
Rest, then -
For time, 18 - 15 - 12 - 9 - 6 - 3 of,
Clean 60/40kg
Bar Facing Burpee
"Bring on Summer"
WOD - Monday, 30th July, 2012
As Many Rounds as Possible in 20 minutes of -
21 x Thrusters 42/30kg
Run 400m
"Courage"
WOD - Saturday, 28th July, 2012
For Time, 3 Rounds of -
30 x Burpees
20 x Pull Ups
10 x Push Press 40/30kg
"Stay the course"
WOD - Friday, 27th July, 2012.
"Weighted Push Up"
1 - 1 - 1 - 1 - 1
Rest, then -
For Time, 1 - 10 of -
Wall Ball 10/7kg
Toes to Bar
Box Jump 24/20
Kettlebell Swing 32/24kg
"Weighted Push Up"
WOD - Thursday, 26th July, 2012
For Time -
Run 7KM
OR,
....as far as you can in 35 minutes
"Accept the challenge"
WOD - Wednesday, 25th July, 2012
As Many Rounds as Possible in 10 minutes of -
30 x Double Unders
15 x Snatch 35/25kg
Rest, then -
"Annie"
For time, 50 - 40 - 30 - 20 - 10 of -
Double Unders
Sit Ups
WOD - Tuesday, 24th July, 2012
"Back Squat"
3 - 3 - 3 - 3 - 3
Rest, then -
For Time, 21 - 15 - 9 of -
Kettlebell Clean & Jerk (Left Arm) 24/16kg
Kettlebell Clean & Jerk (Right Arm) 24/16
Kettlebell Swing 24/16kg
"Jeff Martone"
WOD - Monday, 23rd July, 2012
For Time -
Run 400m
50 x Squats
Run 400m
50 x Push Ups
Run 400m
50 x Pull Ups
Run 400m
50 x Sit Ups
Rest precisely 1minute, then -
As Many Rounds as Possible in 3 minutes of -
Double Unders
"Go"
WOD - Saturday, 21st July, 2012
With a Partner for time -
50 x Box Jumps alternating with your partner on the box 20"
50 x Push Press while partner runs 50m (50% 1 rep max)
150 x Alternate sit ups
75 x Burpees (one partner working while other is in the hover)
Run 1km with one weight plate 20/10kg
"Team WOD"
WOD - Friday, 20th July, 2012
"Front Squat"
2 - 2 - 2 - 2 - 2
Rest, then -
For Time - 21 - 15 - 9 of,
Box Jump 24/20"
Wall Ball 10/7kg
Knees to Elbow
Run 100m
"Nearly there"
WOD - Thursday, 19th July, 2012
"Abbate"
For Time -
Run 1600m
21 x Clean & Jerk 70/45kg
Run 800m
21 x Clean & Jerk 70/45kg
Run 1600m
"Commit"
WOD - Wednesday, 18th July, 2012
As many rounds as possible in 5 minutes of -
30 x Double Unders
10 x Kettlebell Swings 32/24kg
Rest, then -
As many rounds as possible in 10 minutes of -
60 x Bar Facing Burpees
30 x Overhead Squats 55/40kg
10 x Muscle Ups
"Just Keep Row/Go ing"
WOD - Tuesday, 17th July, 2012
Take 15 minutes to find -
Snatch 1 Rep Max
Rest, then -
As Many Rounds as Possible in 9 minutes of -
15 x Deadlift 60/40kg
15 x Push Ups
"And Snatch"
WOD - Monday, 16th July, 2012
For Time -
50 x Back Squats 60/40kg
40 x Pull Ups
30 x Shoulder to Overhead 60/40kg
50 x Front Squat 40/30kg
40 x Pull Ups
30 x Shoulder to Overhead
50 x Overhead Squats 30/20kg
40 x Pull Ups
30 x Shoulder to Overhead 30/20
"Just keep Chipping"
WOD - Saturday,14th July, 2012
As Many Rounds as Possible in 20 minutes of -
10 x Chest to Overhead 40/20kg
8 x Pull Ups
8 x Walking Lunge
10 x Box Jump 24/20"
"Who remembers this Dear Old Mate"
WOD - Friday, 13th July, 2012
For Time -
35 x Wall Ball 10/7kg
35 x Sumo Deadlift High Pull 40/30kg
35 x Toes to Bar
Run 400m
18 x Wall Ball 10/7kg
18 x Sumo Deadlift High Pull 40/30kg
18 x Toes to Bar
Run 400m
9 x Wall Ball 10/7kg
9 x Sumo Deadlift High Pull 40/30
9 x Toes to Bar
Run 400m
Run 400m
On Return you have 2 minutes to attempt a 1 Rep Max Clean
WOD - Wednesday, 11th July, 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
"WOD DEMO"
WOD - Tuesday, 10th July, 2012
"Tempo Deadlift"
3 - 3 - 3 - 3 - 3
Weight to not exceed 20% above max clean
Rest, then -
For Time -
100 x Push Ups
Every time you break, Perform -
10 x Squats
10 x Sit Ups
"Ready"?
WOD - Monday, 9th July, 2012
For Time, 5 Rounds of -
12 x Hang Cleans 60/40kg
12 x Thrusters 60/40kg
12 x Pull Ups
Run 100m
"Heavy Thruster"
WOD - Saturday, 7th July, 2012
"Clean & Jerk"
Every minute on the the minute for 15 minutes perform 1 lift for Load total.
Rest 1minute, then -
"Snatch"
Every minute on the the minute for 15 minutes perform 1 lift for Load total.
"Be Like Pyrros"
WOD - Friday, 6th July, 2012
For total rounds -
As many rounds as possible in 2 minutes of -
10 x Push Ups
10 x Toes to Bar
Rest 2 minutes precisely, then -
As many rounds as possible in 2 minutes of -
20 metre Bear Crawl
5 x Pull Ups
Rest 2 minutes precisely, then -
As many rounds as possible in 2 minutes of -
5 x Kettlebell Swings 32/24kg
20 x Double Unders
Rest 2 minutes precisely, then -
As many rounds as possible in 2 minutes of -
100m Shuttles (to the pub and back is a score of 2, no half scores)
Rest 2 minutes precisely, then -
As many rounds as possible in 2 minutes of -
5 x Push Press 20kg
5 x Overhead Squat 20kg
Time!
Happy Holidays Dan.
WOD - Thursday, 5th July, 2012
Hang Clean/Split Jerk Complex
2/1 - 2/1 - 2/1 - 2/1 - 2/1
Rest, then -
As Many Rounds as Possible in 5 minutes of -
10 x Walking Lunge
10 x Burpees
WOD - Wednesday, 4th July, 2012
With 30 minutes on the clock complete -
Run 400m
"Karen"
100 x Double Unders
"Isabel"
40 x Burpees
In whatever time left over complete as many rounds as possible of "Cindy"
"Good times"
WOD - Tuesday, 3rd July, 2012
Front Squat
3 - 3 - 3 - 3 - 3
@75%-75%-80%-80%-85% of your 1 rep max
No more than 60 seconds rest between each set.
Rest, then -
For time, 21 - 15 - 9 of -
Deadlift 140/80kg
Box Jump 30/24"
"When do you earn the right to use bad form"?
WOD - Monday, 2nd July, 2012
As Many Rounds as Possible in 20 minutes of -
Run 400m
15 x Overhead Squats 40/30kg
"Make this week, your best ever"
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