"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
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