WOD - Monday, 2nd June, 2014

1. EMOM for 8 Minutes - Power Clean

Min 1 - 3@80%

Min 2 - 2@85%

Min 3 - 2@85%

Min 4 - 2@85%

Min 5 - 3@75%

Min 6 - 3@75%

Min 7 - 3@75%

Min 8 - 3@75%

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

12 x Squats

10 x Deadlift 70/50kg

8 x Toes to Bar

WOD - Saturday, 31st May, 2014

1. "Bench Press"

10 - 10 - 10

All @ 65-70% of 1RM

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2. "Helen Meets Grace"

For Time, 3 Rounds of -

Run 400m

21 x Kettlebell Swings 24/16kg

12 x Pull Ups

Then Immediately into -

30 x Clean and Jerk 60/40kg

WOD - Friday, 30th May, 2014

1. 1 Set Every 2 Minutes - Snatch Pull - Stationary start from the hang

3 - 3 - 3 - 3 - 2

All @ 90% of Snatch -

 Focus on Tension (Back/Hamstrings)  and position (unbroken reps) 

Initiate with speed and control Eccentric.

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2. Front Squat

3@80% - 2@85% - 3@80% - 3@80% - 3@80% - 3@80%

Rest 2 Minutes between sets

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3. For Time, 3 Rounds of  -

20 x Chest to Overhead 50/35kg

20 x Walk Lunge (stationary/front rack) 50/35kg

12 min cap.

WOD - Thursday, 29th May, 2014

1. For Time, 3 Rounds of -

50 x Squats

15 x Handstand Push Ups

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2. As Many Rounds as Possible in 8 Minutes of -

8 x Ring Dips

10 x Box Jumps 24/20kg

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3. For Time, 5 Rounds of -

10 x Wall Ball

15 x Kettlebell Swings 32/24kg

Wednesday, 28th May, 2014

1.  As Many Rounds as Possible in 22 Minutes of -

20 x Squats

20 x Sit Ups

20 x Walk Lunge

Run 200m

But seriously -

For Time -

Run 5KM

WOD - Tuesday, 25th May, 2014

1. With a 10 Minutes Time Cap -

For Time, 3 Rounds of -

10 x Thrusters 60/40kg

15 x Burpees (Lateral Jump Over Bar)

Immediately into -

8 Minute Time Cap -

For Time, 3 Rounds of -

5 x Power Snatch 60/40kg

15 x Chest To Bar Pull Ups

Immediately into -

6 Minute Time Cap -

For Time, 3 Rounds of -

8 x Power Clean 60/40kg

50 x Double Unders

WOD - Monday, 24th May, 2014

1. Front Squat

3@80% - 2@85% - 3@80% - 3@80% - 3@80% - 3@80%

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

10 x Wall Ball 10/7kg

15 x Push Ups

Run 200m

WOD - Saturday, 24th May, 2014

1. In teams of 2, 

26 Minute AMRAP of -

1. Partner A runs one 400M Sprint

Partner B does AMRAP Hang Power Cleans + Jerks 60/40kg until A gets back.

Switch and repeat. (score is reps of hang power clean and jerks)

 (Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP Back squats 60/40kg
from floor until A returns.

Switch and repeat.

(Again, each person only runs once and squats once. Each back squat = 1 pt)

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat. (10 Double Unders = 1 pt).

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

5 burpees = 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Partner Workout courtesy of Commonwealth CrossFit.

WOD - Friday, 23rd May, 2014

1. "Hang Snatch"

3 - 3 - 3 - 3 - 3 

80 - 85% of 1RM Hang Snatch

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2. For Time -

Run 800m

30 x Muscle Ups/ 60 x Pull Ups

100 x Push Press 30/20kg

15 Minute Time Cap

WOD - Thursday, 22nd May, 2014

1. For Time - 50, 40, 30, 20, 10 of -

Squat

Box Jump 24/20"

Kettlebell Clean 24/16kg (Alternating Arms)

Double Unders

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2. Tabata -

Push Ups

Walk Lunge (20/10kg Overhead)

WOD - Wednesday, 20th May, 2014

1. As Many Rounds as Possible in 5 Minutes of -

10 x Handstand Push Ups

12 x Sumo Deadlift High Pull 45/32

15 x Sit Ups

18 x Burpees

Rest 3 Minutes

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

10 x Handstand Push Ups

12 x Sumo Deadlift High Pull 45/32kg

15 x Sit Ups

18 x Burpees

Rest 3 Minutes

1. As Many Rounds as Possible in 9 Minutes of -

10 x Handstand Push Ups

12 x Sumo Deadlift High Pull 45/32kg

15 x Sit Ups

18 x Burpees

WOD - Tuesday, 20th May, 2014

1. "Push Press"

Take 12 Minutes to Find Your Heaviest Single Rep.

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For Time, 3 Rounds of -

15 x Push Press 30/20kg

25 x Back Squat 30/20kg

Run 800m

WOD - Monday, 19th May, 2014

1. "Back Squat"

1 - 1 - 1 - 1 - 1 - 1

All @ 90% of 1RM

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

10 x Knees To Elbow

10 x Deadlift 60/40kg

10 x Kettlebell Swings 24/16kg

30 seconds Top of a Push Up

WOD - Saturday, 17th May, 2014

1. With a 30 Minute Time Cap -

200 x Double Unders

50 x Deadlift 60/40kg

30 x Pull Ups

Straight into, 10 Rounds of -

3 x Hang Snatch 40/30kg

15 x Wall Ball 10/7kg

With whatever time remaining AMRAP "Cindy" -

5 x Pull Ups

10 x Push Ups

15 x Squats

WOD - Friday, 16th May, 2015

1. "Press"

3 - 3 - 3 - 3 - 3

All Between 80 and 85% of 1RM

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2. The Chief

5 Rounds of -

As Many Rounds as Possible in 3 Minutes of -

3 x Power Cleans 60/40kg

6 x Push Ups

9 x Squats

Rest 1 Minute Between Rounds

Score is Total Rounds From Each Interval.

Loved and Missed.

WOD - Thursday, 15th May, 2014

1. "Front Squat"

Take 12 Minutes to Find Your 1RM

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

50 x Wall Ball 10/7kg

15 x Snatch 60/40kg

WOD - Wednesday, 14th May, 2014

1. For Time, 15, 12, 10 of -

Handstand Push ups

Chest to Overhead 50/35kg

0 - 5 Minutes, Then -

For Time - 

50 x Walk Lunge

40 x Pull Ups

30 x Push Ups

20 x Dead Lift 50/35kg

10 x Wall Climb

5 to 20 Minutes, Then -

As Many Rounds as Possible in 6 Minutes of -

10 x Sit Ups / Toes to Bar

10 x Clean and Jerk 50/35kg

WOD - Tuesday, 13th May, 2014

1. As Many Rounds as Possible in 30 Minutes of -

6 x Muscle Ups / 9 x Pull Ups

9 x Front Squat 60/40kg

36 x Double Unders

Run 400m

WOD - Monday, 12th May, 2014

1. "Push Press"

Take 10 Minutes to Find a Heavy Single

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2. As Many Rounds as Possible In 20 Minutes of -

5 x Burpees

5 x Hang Kettlebell Snatch 24/16kg (Right Arm)

5 x Hang Kettlebell Snatch 24/16kg (Left Arm)

15 x Squats

WOD - Saturday, 10th May, 2014

1. "Squat Clean/Jerk"

2/1 - 2/1 - 2/1 - 2/1 - 2/1

All between 80 and 90% of 1rm

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2. For Time -

150 x Wall Ball 10/7kg

Every Minute on the Minute -

5 x Kettlebell Swings 32/24kg

"15 Minute Time Cap"

WOD - Friday, 9th May, 2014

1. Every 5 Minutes for 6 Rounds -

Sprint 200m

Run 400m

Record your times for each 200m effort.

WOD - Thursday, 8th May, 2014

1. Take 10 Minutes to Find Your 1RM -

Hang Snatch

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2. For Time, 5 Rounds of -

5 x Deadlift 125/84kg

5 x Toes to Bar

25 x Double Unders

Then -

50 x Cal Row/Run 600m

8 Minute Time Cap.

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3. For Time -

200 x Walk Lunge

WOD - Wednesday, 7th May, 2014

1. "Back Squat"

5 - 5 - 5 - 5 - 5

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2. For Time, 3 Rounds of -

15 x Clean and Jerk 62/40kg

15 x Bar Facing Burpees

6 x 50m Shuttle Sprints

Before Commencing Each Round Accumulate 30 secs in a Handstand Hold.

WOD - Tuesday, 6th May, 2014

1. For Time,

100 x Squats

Run 800m

90 x Sit Ups

Run 800m

80 x Wall Ball 10/7kg

Run 800m

50 x Pull Ups

Run 800m

40 x Burpees

WOD - Monday, 5th May, 2014

1. "Press"

3 - 3 - 3 - 3 - 3

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

10 x Push Ups

20 x Kettlebell Swings 24/16kg

30 x Double Unders

WOD - Saturday, 3rd May, 2014

1. "CrossFit Football Total"

Find your 1RM for -

Clean

Overhead Squat

Bench Press