1. 14.1
As Many as Possible in 10 Minutes of -
30 x Double Unders
15 x Snatch 35/25kg
WOD - Friday, 28th February, 2014
1. "Overhead Squat"
Practice / 3 - 3 - 3 - 3 - 3
All @ 80% of 1RM
----------------------
2. Each For Time -
3 x 800m
(Start each interval every 6 minutes)
WOD - Thursday, 27th February, 2014
1. For Time, 5 Rounds of -
10 x Wall ball 10/7kg
10 x Toes to Bar
-----------------------
2. As Many Rounds as Possible in 15 Minutes of -
15 x Kettlebell Swings 24/16kg
20 x Box Jumps 24/20"
30 x Double Unders
"This is like Luke Skywalker getting his Jedi certificate"
WOD - Wednesday, 26th February, 2014
1. "Snatch"
Take 15 Minutes to Have -
1 attempt at max unbroken reps at 60/35kg
1 attempt at max unbroken reps at 75/45kg
3 attempts at an equal/new 1rm
------------------------------
2. As Many Rounds as Possible in 15 Minutes of -
21 x Chest to Overhead 45/30kg
Run 800m
18 x Chest to Overhead 60/40kg
Run 400m
15 x Chest to Overhead 75/45kg
Run 200m
12 x Chest to Overhead 90/50kg
Run 100m
WOD - Tuesday, 25th February, 2014
1. "Power Cleans"
3 - 3 - 3 - 3 - 3
-------------------
2. As Many Rounds as Possible in 12 Minutes of -
15 x Cleans 50/35kg
100 x Double Unders
15 x Cleans 70/45kg
75 x Double Unders
15 x Cleans 85/50kg
50 x Double Unders
15 x Cleans 100/60kg
25 x Double Unders
WOD - Monday, 24th February, 2014
1. "Back Squat"
3 - 3 - 3 - 3 - 3
---------------------
2. 1/2 "Cindy"
As Many Rounds as Possible in 10 Minutes of -
5 x Pull Ups
10 x Push Ups
15 x Squats
WOD - Saturday, 22nd February, 2014
1. As Many Rounds as Possible in 7 Minutes of -
2 x Power Snatch 75/45kg
4 x Muscle Ups
6 x Box Jumps 30/24"
-------------------------
2. "Front Squat"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Work from 70% of 1RM to attempting 102%
WOD - Friday, 21st February, 2014
1. "Push Press"
2 - 2 - 2 - 2 - 2
80% to 95-100% of 1RM
----------------------
2. For Time,
150 Metres Overhead Walk Lunge 20/10kg (1 Rubber Mat = 1 Metre)
"12 Minute Cut off"
WOD - Thursday, 20th February, 2014
1. "Power Clean"
Take 12 Minutes to find a heavy Single Rep
--------------------
2. Take 80% of Heavy Single and Perform Every Minute on the Minute for 7 Minutes -
2 x Power Clean (Unbroken)
1 x Hang Power Clean
-------------------
3. For Reps, 8 Rounds of -
20 seconds Double Unders
10 seconds Rest
20 seconds Burpees
10 seconds Rest
WOD - Wednesday, 19th February, 2014
1. In Teams of 2, In 30 Minutes Complete -
"Angie" (one person working at a time)
100 x Pull Ups
100 x Push Ups
100 x Sit Ups
100 x Squats
Immediately on to -
"Helen" (One person working at a time)
3 Rounds of -
Run 400m (Run Together)
21 x Kettlebell Swings 24/16kg
12 x Pull Ups
Immediately on to -
AMRAP until 30 Minutes, of -
10 x Box Jumps 24/20"
10 x Wall Ball 10/7kg
10 x Toes to Bar
(As individuals add score together at completion of WOD)
WOD - Tuesday, 18th February, 2014
1. As Many Reps as Possible in 3 Minutes of -
Thrusters 60/40kg
--------------------------
2. As Many Rounds as Possible in 9 Minutes of -
6 x Chest to Overhead 60/40kg
40 x Double Unders
------------------------
3. As Many Rounds as Possible in 12 Minutes of -
3 x Snatch 60/40kg
2 x Hang Snatch 60/40kg
1 x Overhead Squat 60/40kg
WOD - Monday, 17th February, 2014
1. "Squat Clean/Hang Squat Clean/Jerk"
1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1
Start at 70% of 1RM and Increase to max without failing.
--------------------------
2. 10 Rounds, Record The Difference Between Your Slowest and Fastest Time -
Every Minute Complete -
10 x Kettlebell Swings 32/24kg
Sprint 100m
WOD - Saturday, 15th February, 2014
1. "Handstand Push Up Practice/Introduction"
12 Minutes
----------------------
2. "Ledesma"
As Many Rounds as possible in 20 Minutes of -
5 x Parallette/Standard Handstand Push Ups (Deficit to Chin Depth)
10 x Toes Through Rings / Scaling = Sit Ups
15 x Med Ball Cleans 10/7kg
WOD - Friday, 14th February, 2014
1. As Many Rounds as Possible in 5 Minutes of -
Run 100m
7 x Burpees (Head Touch)
12 x Wall Ball 10/7kg
15 x Box Jumps 24/20"
18 x Deadlift 100/65kg
Rest 3 Minutes
2. As Many Rounds as Possible in 7 Minutes of -
Run 100m
7 x Burpees (Head Touch)
12 x Wall Ball 10/7kg
15 x Box Jumps 24/20"
18 x Deadlift 80/50kg
Rest 3 Minutes
3. As Many Rounds as Possible in 9 Minutes of -
Run 100m
7 x Burpees (Head Touch)
12 x Wall Ball 10/7kg
15 x Box Jumps 24/20"
18 x Deadlift 60/40kg
Immediately at the end of 9 minute AMRAP -
Max Burpees with Jump and Touch to Pull Up Bar out of reach for 3 Minutes.
(No Head Touch)
Record Round score for each AMRAP and Burpee Score.
WOD - Thursday, 13th February, 2014
1. "Overhead Squat"
Take 15 Minutes to find a 1RM - OR - Practice
-------------------------
"Nancy"
For Time, 5 Rounds of -
Run 400m
15 x Overhead Squats
WOD - Wednesday, 12th February, 2014
1. As Many Rounds as Possible in 4 Minutes of -
10 x Thrusters 40/30kg
10 x Toes To Bar
----------------------
2. As Many Rounds as Possible in 8 Minutes of -
4 x Burpees
8 x Kettlebell Swings 24/16kg
24 x Double Unders
--------------------
3. As Many Rounds as Possible in 9 Minutes of -
4 x Strict Pull Ups
6 x Pull Ups
10 x Push Ups
WOD - Tuesday, 11th February, 2014
1. Take 15 Minutes to find your -
"Max Deadlift"
------------------
2. "Barraza"
As Many Rounds as Possible in 18 Minutes of -
Run 200m
9 x Deadlifts 125/82kg
6 x Burpee Bar Muscle Ups
Who Holds You Accountable?
WOD - Monday, 10th February, 2014
1. Front Squat
5 - 5 - 5 - 5 - 5
----------------------
2. As Many Rounds as Possible in 12 Minutes of -
5 x Deadlifts 50/35kg
5 x Hang Cleans 50/35kg
5 x Front Squats 50/35kg
5 x Strict Press 50/35kg
"Good Times"
WOD - Saturday, 8th February, 2014
1. "Kristy"
In Teams of two, for time -
50 x Squat Cleans 50/35kg (Alternating Reps - 1 for 1)
Rest 2 Minutes
50 x Chest To Bar Pull Ups (If Partner 1 drops off the bar, partner 2 must commence and Vice Versa)
Rest 2 Minutes
50 x Burpees (Alternating Reps - 1 for 1 - Fully standing before partner begins next rep)
Rest 2 Minutes
50 x Deadlifts 50/35kg (Alternating Reps - 1 for 1)
Rest 2 Minutes
Run 800m with KB in front rack position for each partner 24/16kg (No Front Rack = Stop)
Swap arms as often as you like
WOD - Friday, 7th February, 2014
1. With a 30 Minute Time Cap -
Run ?????
Then -
3 Rounds of -
30 x Kettlebell Swings 32/24kg
30 x Box Jumps 30/24"
30 x Sit Ups
Then -
Run ?????
In time remaining Max -
Strict Pull Ups
"What set back in life are you using as an excuse to not fulfil your dreams"?
Time to stop......
WOD - Thursday, 6th February, 2014
1. "Thruster"
2 - 2 - 2 - 2 - 2
--------------------
2. In 8 Minutes Perform for Reps -
The Ascending Ladder of -
2 x Thrusters 45/30kg
2 x Pull Ups
4 x Thrusters 45/30kg
4 x Pull Ups
6 x Thrusters 45/30 kg
6 x Pull Ups
8 x Thrusters 45/35kg
8 x Pull Ups
10 x Thrusters 45/30kg
10 x Pull Ups
12 x Thrusters 45/30kg
12 x Pull Ups
etc, etc, etc ............
Time to sign up.....
WOD - Wednesday, 5th February, 2014
1. "Jerk"
3 - 3 - 3 - 3 - 3
---------------------
2. As Many Reps as Possible in 7 Minutes of -
Burpees
Jump to a Pull Up Bar higher than your vertical Reach.
WOD - Tuesday, 4th February, 2014
1. For Reps, 2 Rounds of -
2 Minutes of Wall Ball 10/7kg
30 sec Rest
2 Minute Row for Calories
30 sec Rest
2 Minutes of Box Jumps 24/20"
30 sec Rest
2 Minutes of Toes to Bar
30 sec Rest
2 Minutes of Push Ups
30 sec Rest
WOD - Monday, 3rd February, 2014
1. "Front Squat with Pause @ the Bottom Position"
2 - 2 - 2 - 2 - 2
----------------------
2. As Many Rounds as Possible in 10 Minutes of -
1 x Power Clean 50/35kg
1 x Front Squat 50/35kg
1 x Lunge Left Leg 50/35kg in Front Rack
1 x Lunge Right Leg 50/35kg in Front Rack
10 x Squats
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