1. "Snatch"
3 - 3 - 3 - 3 - 3
-------------------------
2. For Time, 3 Rounds of -
30 x Kettlebell Swings 32/24kg
30 x Wall Ball 10/7kg
WOD - Tuesday, 30th April, 2013
1. "Press"
2 - 2 - 2 - 2 - 2
---------------------------
2. For Time -
Row/Run 1km
25 x Pistol Squats (Alternating Legs)
15 x Hang Clean 100/60kg
"Hacks Pack"
WOD - Monday, 29th April, 2013
1. "Back Squat"
1 - 10 - 1 - 20 - 1 - 30
- All single attempts to be no more than 5kg above PB, unless the coach gives the ok.
- All single attempts must have assistance from training partners to ensure safety.
WOD - Friday, 26th April, 2013
1. "Tempo Deadlift"
3 - 3 - 3 - 3 - 3
------------------------
2. For Time, 20 - 30 - 40 of -
Wall Ball 10/7kg
Sumo Deadlift High Pull 30/20kg
WOD - Wednesday, 24th April, 2013
1. "Squat Clean"
3 - 3 - 3 - 3 - 3
-------------------------
2. For Time, 21 - 15 - 9 of -
Deadlift 125/80kg
Box Jump 24/20"
Knees To Elbow
"Load Up"
WOD - Tuesday, 22nd April, 2013
1. Bench Press
3 - 3 - 3 - 3 - 3
--------------------------
2. "Coe"
For Time, 10 Rounds of -
10 x Thrusters 42/30kg
10 x Ring Push Ups
WOD - Monday, 22nd April, 2013
1. Snatch High Pull/Hang Snatch/Snatch
1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1
------------------------------
2. "Isabel"
For Time -
30 x Snatch 60/40kg
5 Minute Cut Off
-------------------------------
3. Tabata
Med Ball Cleans
Push Press 60/40kg
WOD - Saturday, 20th April, 2013
1. For Time -
1 x Clean & Jerk 70/45kg
Run 200m
2 x Clean & Jerk 70/45kg
Run 200m
3 x Clean & Jerk 70/45kg
Run 200m
4 x Clean & Jerk 70/45kg
Run 200m
5 x Clean & Jerk 70/45kg
Run 200m
6 x Clean & Jerk 70/45kg
Run 200m
7 x Clean & Jerk 70/45kg
Run 200m
8 x Clean & Jerk 70/45kg
Run 200m
9 x Clean & Jerk 70/45kg
Run 200m
10 x Clean & Jerk 70/45kg
WOD - Friday, 19th April, 2013
1. In Teams of 4 (If possible - 2 Women & 2 Men)
For time -
75 x Back squats 40kg
50 x Pull-ups
25 x Shoulder-to-overhead 40kg
75 x Front squats 30kg
50 x Pull-ups
25 x Shoulder-to-overhead 30kg
75 x Overhead squats 20kg
50x Pull-ups
25 x Shoulder-to-overhead 20kg
Swap places
75 x Back squats 60kg
50 x Pull-ups
25 x Shoulder-to-overhead 60kg
75 x Front squats 40kg
50 x Pull-ups
25 x Shoulder-to-overhead 40kg
75 x Overhead squats 30kg
50 x Pull-ups
25 x Shoulder to overhead 30kg
2 Team members will perform the movements while the other 2 Team Members hold the bar as a human rack, then swap at half way with increased loads. Where possible. (normal scaling will apply to individual team members where needed) If the bar being used is dropped the team must stop work for 1 minute as a penalty.
"30 Minute Cut off"
"Standards and Workout Demo"
WOD - Thursday, 18th April, 2013
1. "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.
Here we go!
WOD - Wednesday, 17th April, 2013
1. For Time, 3 Rounds of -
15 x Deadlift 80/50kg
15 x Toes to bar
10 Minute Cut Off
--------------------------------
2. For Time, 5 Rounds of -
40 x Double Unders
30 x Box Jumps 24/20"
20 x Kettlebell Swings 24/16kg
20 Minute Cut Off
"WOD DEMO"
WOD - Tuesday, 16th April, 2013
1. "Push Press"
5 - 5 - 3 - 3 - 1
-------------------------------
2 . For Time, 3 Rounds of -
Run 400m
30 x Burpees
20 x Walking Lunges 20/15kg Overhead.
WOD - Monday, 15th April, 2013
1. "Front Squat"
2 - 2 - 2 - 2 - 2
-----------------------
2. As Many Rounds as Possible in 20 minutes of -
"Cindy"
5 x Pull Ups
10 x Push Ups
15 x Squats
"or"
"Mary"
5 x Handstand Push Ups
10 x Pistol Squats (Alternating Legs)
15 x Pull Ups
WOD - Friday, 12th April, 2013
1. For Time -
Buy In -
8 x Clean & Jerk 60/40kg
12 x Muscle Ups
5 Rounds of -
5 x Snatch 60/40kg
5 x Overhead Squat 60/40kg
5 x Back squat 60/40
Buy Out -
8 x Clean & Jerk 60/40kg
12 x Muscle Ups
25 Minute cut off
"Might have to practice these"
WOD - Thursday, 11th April, 2013
1. Each For Time -
5 x 500m Run
Rest Precisely 2:00 between intervals
------------------------------------
2. As Many Rounds as Possible in 8 Minutes of -
5 x Burpees
30 x Double Unders
"Gateway starting again soon"
WOD - Wednesday, 10th April, 2013
1. Take 15 Minutes to find your 20 Rep Max -
Back Squat
Attempt 5kg heavier than your last PB
Attempt same weight last attempted if you only achieved 15-19 reps
Attempt 5kg less if you achieved 15 reps or less last 20RM attempt
--------------------------------------
2. As Many Rounds as Possible in 15 Minutes -
6 x Deadlift 100/70kg
8 x Toes To Bar
10 x Push Ups
WOD - Tuesday, 9th April, 2013
1. "Power Clean"
2 - 2 - 2 - 2 - 2
-------------------------------
2. For Time, 10 Rounds of -
10 x Kettlebell Swings 32/24kg
10 x Wall Ball 10/7kg
WOD - Monday, 8th April, 2013
1. "Press"
5 - 5 - 5 - 5 - 5
------------------------------
2. As Many Rounds as Possible in 11 Minutes of -
10 x Push Press 45/32kg
10 x Squat Cleans 45/32kg
Run 100m
WOD - Saturday, 6th April, 2013
1. As many Rounds as Possible in 20 Minutes of -
25 x Wall Ball 10/7kg
50 x Double Unders
Run 400m
WOD - Friday, 5th April, 2013
1. "13.5"
As Many Rounds as Possible in 4 Minutes of -
15 x Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
WOD - Thursday, 4th April, 2013
1. 5AM & 6AM Sessions
"Snatch Pull/Snatch"
1/1 - 1/1 - 1/1 - 1/1 - 1/1
----------------------------------------
1/a. As Many Rounds As Possible in 8 Minutes of -
15 x Sumo Deadlift High Pull 40/30kg
10 x Hang Snatch 40/30kg
----------------------------------------
2. PM SESSIONS
CrossFit World Open WOD 13.5
WOD - Wednesday, 3rd April, 2013
1. For Time, 5 Rounds of -
Run 400m
7 x Thrusters 70/45kg
14 x Box Jump 30/24"
-----------------------------
2. For Time, 3 Rounds of -
75 x Double Unders
50 x Sit Ups
WOD - Tuesday, 2nd April, 2013
1. "Front Squat"
3 - 3 - 3 - 3 - 3
------------------------------
2. As Many Rounds as Possible in 15 Minutes of -
15 x Pull Ups
3 Rounds of -
8 x Burpees (Head Touch)
10 x Kettlebell Swings 32/24kg
12 x Push Ups
"Beautiful Wallsend"
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