WOD - Friday, 1st August, 2014

1. "Squat Clean and Jerk"

2@80% - 2@85% - 1@90% - 1@95% - 1@100% - 1@90%

Minimum 3 Minutes rest between sets

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

20 x Walk Lunge 30/20kg Barbell Overhead

20 x Toes to Bar 

10 x Strict Press 30/20kg

WOD - Thursday, 31st July, 2014

1. For Time -

Run

10 Rounds of -

10 x Chest To Bar Pull Ups

10 x Kettlebell Swings 32/24kg

5 x Back Squat Body Weight

WOD - Wednesday, 30th July, 2014

1. "Power Snatch"

3 - 2 - 1 - 1 -2 - 3 - 3 - 3

One set every 90 seconds

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2. As Many Round as Possible in 10 Minutes of -

5 x Strict Handstand Push Ups

5 x Deadlift 100/70kg

10 x Wall ball 10/7kg

WOD - Tuesday, 29th July, 2014

1. As Many Rounds as Possible in 35 Minutes of -

40 x Double Unders

30 x Squats

20 x Push Ups

10 x Box Jumps 24/20"

Run 200m

Rest 1 Minute

WOD - Monday, 28th July, 2014

1. "Front Squat"

3 - 3 - 2 - 1 - 1

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2. As Many Rounds as Possible in 18 Minutes - 

20 x Burpees (To a Pull Up Bar)

20 x Kettlebell Swings 24/16kg

20 x Chest to Overhead 30/20kg

WOD - Saturday, 26th July, 2014

1. "Clean and Jerk"

2 - 2 - 1 - 1 - 1 - 2

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2. As Many Rounds as Possible in 10 Minutes of -

7 x Clean and Jerk 60/40kg

Run 100m

WOD - Friday, 25th July, 2014

1. As Many Rounds as Possible in 3 Minutes of -

5 x Handstand Push Up

10 x Burpees (Lateral Jump Over the Bar)

20 x Back Squat 40/30kg

25 x Sumo Deadlift High Pull 40/30kg

30 x Front Squats 40/30kg

10 x Muscle Ups

Rest 3 Minutes -

As Many Rounds as Possible in 6 Minutes of -

5 x Handstand Push Up

10 x Burpees (Lateral Jump Over the Bar)

20 x Back Squat 40/30kg

25 x Sumo Deadlift High Pull 40/30kg

30 x Front Squats 40/30kg

10 x Muscle Ups

Rest 6 Minutes -

For Time -

5 x Handstand Push Up

10 x Burpees (Lateral Jump Over the Bar)

20 x Back Squat 40/30kg

25 x Sumo Deadlift High Pull 40/30kg

30 x Front Squats 40/30kg

10 x Muscle Ups

"15 minute cut off"

WOD - Thursday, 24th July, 2014

1. "Push Press"

3 - 3 - 3 - 3 - 3

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

25 x Box Jumps 24/20"

20 x Wall Ball 10/7kg

15 x Kettlebell Swings 24/16kg

"Keep rippin in this week"!

WOD - Wednesday, 23rd July, 2014

1. "Back Squat"

3 - 3 - 2 - 2 - 2 - 2 - 2 - 3 - 3

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

8 x Burpees (To a Pull Up Bar)

8 x Toes to Bar

8 x Thrusters 40/30kg

WOD - Tuesday, 22nd July, 2014

1. "Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.  

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

WOD - Monday, 21st July, 2014

1. "Power Clean"

Perform 1 set every 90 seconds

3@80% - 2@85% - 2@85% - 1@90% - 1@90% - 1@90% - 2@85% - 2@85% - 3@80% - 3@80% - 2@80% - 2@80%

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2. As Many Rounds as Possible in 10 Minutes of -

8 x Clean and Jerk 40/30kg

30 x Double Unders

WOD - Saturday, 19th July, 2014

1. "Bench Press"

8 - 8 - 8

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2. In teams of 2, for time -

50 x Push Ups (Partner holds top of the push up)

50 x Toes to bar (Partner hangs from the pull up bar)

50 x Back Squat 60/40kg (Partner holds bar in Back Rack)

200m Partner Carry

WOD - Friday, 18th July, 2014

1. "Front Squat"

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

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2. As Many Rounds Possible in 15 Minutes of -

20m Handstand Walk or Handstand Hold (Barbell Hold Overhead - scaling option)

Run 200m (50m Shuttles)

WOD - Thursday, 17th July, 2014

1. In teams of 6, For Time -

50 x Burpee Box Jumps 24/20"

50 x Slam Ball

50 x Kettlebell Swings 24/16

100 x Squats

100 x Sit Ups

Row 6 KM

Each Team will send two team members onto the first movement at the start of the wod. The next two members cannot move on to the first movement until the first pair have finished. IE Box Jumps. 

The third pair will be the same.

 A pair cannot move to the next movement until the pair ahead have finished their station.

At the end of the sit ups each team will have a rower to complete 6KM. 

When the first pair finish the sit ups they can immediately start rowing, swapping in any team mate available at any time until the 6KM is complete.

WOD - Wednesday, 16th July, 2014

1. "Back Squat"

3 - 3 - 3 - 3 - 3 - 3 - 2 - 2

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2. For time, 5 rounds of -

15 x Wall Ball 10/7kg

15 x Toes to Bar

"This is Hilarious"

WOD - Tuesday, 15th July, 2014

"Nukes"

1. From 0:00 to 8:00 Minutes -

Run 1600/800m

Max Deadlifts 140/95kg

From 8:00 to 18:00 Minutes

Run 1600/800m

Max Cleans 100/60kg

From 18:00 to 30:00

Run 1600/800m

Max Overhead Squat 60/40kg

WOD - Monday, 14th July, 2014

1. "Jerk"

3 - 3 - 3

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2. As Many Rounds as Possible in 10 Minutes of -

10 x Thrusters 60/40kg

20 x Pull Ups

15 x Thrusters 50/35kg

15 x Chest to Bar Pull Ups

20 x Thrusters 40/30kg

10 x Bar Muscle Ups

WOD - Saturday, 12th July, 2014

1. Every Minute on the Minute for 4 Minutes -

"Power Clean"

1st Min - 2 @80%1rm

2nd Min - 1 @90%1rm

3rd Min - 1 @90%1rm

4th Min - 2 @85%1rm

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

20 x Squats

5 x Strict Ring Dip

3 x Power Cleans 60/40kg

1 x Wall Climb

WOD - Friday, 11th July, 2014

1. "Bench Press"

5 - 5 - 5 - 5 - 5

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2. With a 14 Minute Time Cap -

 50 x Deadlift 50/35kg

45 x Knees To Elbow

40 x Sumo Deadlift High Pull 50/35kg

35 x Chest To Overhead 50/35kg

30 x Walk Lunge (50/35kg in Front Rack)

Max Muscle Ups

WOD - Thursday, 10th July, 2014

1. For Time -

3 Rounds of -

4 x Strict Handstand Push Ups

15 x Wall Ball 10/7kg

3 Rounds of -

15 x Box Jumps 30/24"

5 x Deadlift 150/95kg

3 Rounds of -

15 x Pull Ups

20 x Push Ups

Run 400m

WOD - Wednesday, 9th July, 2014

1. "Clean & Jerk"

1 - 1 - 1 - 1 - 1

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2. As Many Rounds as Possible in 11 Minutes of -

30 x Double Unders

Sprint 100m

WOD - Tuesday, 8th July, 2014

1. Modified "Hansen"

For Time, 5 Rounds of -

30 x Kettlebell Swings 32/24kg

30 x Burpees

30 x Sit Ups

WOD - Monday, 7th July, 2014

1. "Front Squat"

3 - 1 - 1 - 2 - 1 - 2 - 2 - 2

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

3 x Chest to Bar Pull Ups

5 x Clapping Push Ups

7 x Jump Squat (Over PVC Pipe)

"Early Days"

WOD - Saturday, 5th July, 2014

1. For Time -

3 Rounds of -

5 x Clean and Jerk 80/50kg

30 x Double Unders

Rest 2 Minutes -

3 Rounds of -

5 x Bar Muscle Ups/Pull Ups

10 x Burpee Box Jumps 24/20"

Rest 2 Minutes -

3 Rounds of -

Run 400m

15 x Back Squat 60/40kg

Rest 2 Minutes -

30 x Burpee Pull Ups

35 Minute cap

WOD - Friday, 4th July, 2014

1. "Snatch From Knee"

3 @ 80% - 1 @90% - 1 @95% - 2 @85% - 2 @80%

If you are unaware of your 1rm this will become a practice session for 15 Minutes

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

10 x Ring Dips

10 x Kettlebell Swings 24/16kg

10 x Med Ball Cleans 10/7kg

WOD - Thursday, 3rd July, 2014

1. As Many Rounds as Possible in 45 Minutes of -

Run 400m

2 Rounds of -

5 x Pull Ups/Muscle Ups

10 x Push Ups

15 x Wall Ball

3 Rounds of -

10 x Toes to Bar

8 x Deadlift 140/90kg