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