WOD - Tuesday, 1st April, 2014

1. Take 15 Minutes to Find your 1RM

"Front Squat"

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2. As Many Rounds as Possible In 9 Minutes of -

10 x Toes to Bar

10 x Kettlebell Swings 32/24kg

25 x Double Unders

WOD - Monday, 31st March, 2014

1. 14.5

For Time -

21, 18, 15, 12, 9, 6, 3 of -

Thrusters 95/65lb

Bar Facing Burpees

WOD - Saturday, 29th March, 2014

1. 14.5

For Time -

21, 18, 15, 12, 9, 6, 3 of -

Thrusters 95/65lb

Bar Facing Burpees

WOD - Friday, 28th March, 2014

1. "Partner WOD"

As Many Rounds As Possible in 24 Minutes of -

Partner 1 and 2 will take turns performing a round

While Partner 1 performs one round while partner 2 will rest.

3 x Clean and Jerk 60/40kg

4 x Front Squat 60/40kg

5 x Chest to Overhead 60/40kg

Run 100m

WOD - Thursday, 27th March, 2014

1. "Whitten"

For Time, 5 Rounds of -

22 x Kettlebell Swings 32/24kg

22 x Box Jumps

Run 400m

22 x Burpees

22 x Wall Ball 10/7kg

WOD - Wednesday, 26th March, 2014

1. "Bent Over Rows"

5 - 5 - 5 - 5 - 5 - 5

--------------------------

2. As Many Rounds As Possible in 12 Minutes of -

2 x Squat Clean Thrusters 75/50kg

3 x Deadlift 75/50kg

4 x Hang Clean 75/50kg

5 x Bar Muscle Ups

WOD - Tuesday, 25th March, 2014

1. "Push Press"

3 - 3 - 3 - 3 - 3

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2. As Many Rounds As Possible in 17 Minutes of -

3 x Push Press 45/30kg

30 x Double Unders

3 x Thrusters 45/30kg

30 x Double Unders

6 x Push Press 45/30kg

30 x Double Unders

6 x Thrusters 45/30kg

30 x Double Unders

9 x Push Press 45/30kg

30 x Double Unders

9 x Thrusters 45/30kg

30 x Double Unders

12 x Push Press 45/30kg

30 x Double Unders

12 x Thrusters 45/30kg

30 x Double Unders

Monday, 24th March, 2014

1. 14.4

As Many Rounds as Possible in 14 Minutes of -

60 x Calorie Row

50 x Toes to Bar

40 x Wall Ball 9/6kg

30 x Cleans 135/95lb

20 x Muscle Ups

WOD - Saturday,22nd March, 2014

1. 14.4

As Many Rounds as Possible in 14 Minutes of -

60 x Calorie Row

50 x Toes to Bar

40 x Wall Ball 9/6kg

30 x Cleans 135/95lb

20 x Muscle Ups

WOD - Friday, 21st March, 2014

1. Take 12 Minutes to Find a Heavy Single of -

Press

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2. As Many Rounds as Possible In 12 Minutes of -

5 x Press @ 75% of Heavy Single

10 x Wall Ball 10/7kg

Rest 20 sec

WOD - Thursday, 20th March, 2014

1. Take 10 Minutes to Find a Heavy

Hang Squat Clean

----------------------

2. Every Minute on The Minute for 6 Minutes -

2 x Hang Squat Cleans @ 85% of Part 1 (Unbroken)

---------------------------

1.  For Reps in 8 Minutes -

Max Squat Clean and Jerk 60/40kg

At the top of each minute perform ? Burpees

WOD - Wednesday, 19th March, 2014

1. As Many Rounds As Possible in 10 Minutes of -

5 x Handstand Push Ups

10 x Kettlebell Swings 32/24kg

30 x Double Unders

----------------------------

2. With a 13 Minute Time Cap, Perform -

Run 1600m

40 x Wall Ball 

20 x Burpees (Touch Pull Ups Bar Out of Reach)

Max Muscle Ups

WOD - Tuesday, 18th March, 2014

1. As Many Rounds as Possible in 20 Minutes of -

10 x Thrusters 45/30kg

12 x Burpees (Lateral Jump over Bar)

15 x Toes To Bar

WOD - Monday, 17th March, 2014

1. Workout 14.3

8 minute AMRAP:

10 x deadlifts, 135 / 95 lb. 

15 x box jumps, 24 / 20 inch

15 x deadlifts, 185 / 135 lb.

15 x box jumps, 24 / 20 inch

20 x deadlifts, 225 / 155 lb.

15 x box jumps, 24 / 20 inch

25 x deadlifts, 275 / 185 lb.

15 x box jumps, 24 / 20 inch

30 x deadlifts, 315 / 205 lb.

15 x box jumps, 24 / 20 inch

35 x deadlifts, 365 / 225 lb.

 15 x box jumps, 24 / 20 inch

Or

For Time, 5 Rounds of -

Run 400m

50 x Squats

WOD - Sat, 15th March, 2015

Workout 14.3

8 minute AMRAP:


10 x deadlifts, 135 / 95 lb. 
15 x box jumps, 24 / 20 inch
15 x deadlifts, 185 / 135 lb.
15 x box jumps, 24 / 20 inch
20 x deadlifts, 225 / 155 lb.
15 x box jumps, 24 / 20 inch
25 x deadlifts, 275 / 185 lb.
15 x box jumps, 24 / 20 inch
30 x deadlifts, 315 / 205 lb.
15 x box jumps, 24 / 20 inch
35 x deadlifts, 365 / 225 lb.
 15 x box jumps, 24 / 20 inch

WOD - Friday, 14th March, 2014

1. "Partner WOD"

With One Person Working while one Rests

For Time -

100 x Push Ups

100 x Toes To Bar/Sit Ups

100 x Sumo Deadlift High Pull 45/30kg

(As a Team) Run 1600m

25 Minute Cut Off

WOD - Thursday, 13th March, 2014

1. Take 12 Minutes to find a Heavy Double of -

Hang Snatch (Unbroken)

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2. "Snatch Grip - Behind The Neck Push Press"

3 - 3 - 3 - 3 - 3 - 3

Start @ 75% of 1RM Snatch and work to your heaviest 3

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2. With a 10 Minute time Cap -

30 x Snatch 60/40kg

50 x Burpees (2 Hand Touch Pull Up Bar Out of Reach)

30 x Muscle Ups

WOD - Wednesday, 12th March, 2014

1. Take 12 Minutes to Find a Heavy

Squat Clean & Jerk

As Close to a 1RM as Possible.

------------------------

2. Every Minute on the Minute for 10 Minutes -

2 x Squat Clean & Jerk @ 75% of 1RM

-----------------------

Tabata

Burpees (Head Touch)

Deadlift 60/40kg

WOD - Tuesday, 11th March, 2014

1. "Kelly"

For Time, 5 Rounds of -

Run 400m

30 x Box Jumps 24/20"

30 x Wall Ball 10/7kg

WOD - Monday, 10th March, 2014

1.14.2

For as long as possible:

From 0:00-3:00

  

2 rounds of : 10 x overhead squats, 95 / 65 lb.

           10 x chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of :  12 x overhead squats, 95 / 65 lb.

              12 x chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of :  14 x overhead squats, 95 / 65 lb.

              14 x chest-to-bar pull-ups

Continue on with this pattern for as long as possible.

WOD - Saturday, 8th March, 2014

14.2

For as long as possible:

From 0:00-3:00

  

2 rounds of : 10 x overhead squats, 95 / 65 lb.

           10 x chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of :  12 x overhead squats, 95 / 65 lb.

              12 x chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of :  14 x overhead squats, 95 / 65 lb.

              14 x chest-to-bar pull-ups

Continue on with this pattern for as long as possible.

WOD - Friday, 7th March, 2014

1. Pull Up Practice.

Take 10 Minutes to Work on any variation of pull up you like.

-----------------------------

1. For Time, 10 Rounds of -

10 x Ring Rows (Rings parallel to top of the box)

10 x Ring Push Ups

Run 200m (4 x 50m Shuttles)

WOD - Thursday, 6th March, 2014

1. "Press"

5 - 5 - 5 - 5 - 5 

----------------------

2. As Many Rounds as Possible In 15 Minutes of -

10 x Kettlebell Swings 32/24kg

10 x Burpee Box Jump 24/20"

10 x Toes To Bar

WOD - Wednesday, 5th March, 2014

1. As Many Reps as Possible in 7 Minutes of -

1 x Clean and Jerk 60/40kg

1 x Muscle Up

2 x Clean and Jerk 60/40kg

2 x Muscle Ups

3 x Clean and Jerk 60/40kg

3 x Muscle Ups

4 x  Clean and Jerk 60/40kg

4 x Muscle Ups

5 x  Clean and Jerk 60/40kg

5 x Muscle Ups

etc etc etc............

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2. As Many Rounds as Possible in 12 Minutes of -

10 x Hang Clean 60/40kg

15 x Wall Ball 10/7kg

WOD - Tuesday, 4th March, 2014

1. "In Loving Memory"

"Josh Caruso"

WOD - Monday, 3rd March, 2014

1. 14.1

As Many Rounds as Possible in 10 Minutes of -

30 x Double Unders

15 x Snatch 35/25kg

OR

1/A. As Many Rounds as Possible in 20 Minutes of -

Run 400m

3 Rounds of -

5 x Pull Ups

10 x Push Ups
15 x Squats