WOD - Monday, 1st September, 2014

1. For time:

Male/Female pair completes:

30 x Thrusters (M) x 30 Pull-ups (F)

30 x Thrusters (F) 30 x Pull-ups (M)

20 x Thrusters (M) 20 x Pull-ups (F)

20 x Thrusters (F) 20 x Pull-ups (M)

10 x Thrusters (M) 10 x Pull-ups (F)

10 x Thrusters (F) 10 x Pull-ups (M)

RXD = 42/30kg Thrusters & Chest to Bar Pull Ups

Scaled = 30/20kg & Pull Ups (Chin over the Bar - 15/10/5)

WOD - Saturday, 30 August, 2014

1. Warm Up - Then, Take 10 Minutes to find your 3 Rep Max -

"Front Squat"

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2. In teams of 4 Complete the following Relay, For Time -

30 x Calorie Row

30 x Burpees Over The Bar

30 x Hang Clean 62/42kg or 47/35kg

WOD Demo's

WOD - Friday, 29th August, 2014

1. In Teams of 4 (Preferably 2 Men/2Women) -

For max reps:

Male athletes complete as many reps as possible in 12 minutes of:

30 x double-unders

15 x power snatches

Then,

Female athletes complete as many reps as possible in 12 minutes of:

30 x double-unders

15 x power snatches

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Important Details Below for scaling/demo

 

Rxd Division

35 / 25 kg. snatch

 

Masters Division

30 / 20 kg snatch

 

Scaled Division

60 single-unders (in place of double-unders)

30 / 20kg. snatch

"WOD Demo"

 

WOD - Thursday, 28th August, 2014

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

20 x Overhead Squats 20kg

20 x Burpees (To a Pull Up Bar)

40 x Double Unders

Run 400m

WOD - Wednesday, 27th August, 2014

1. "Back Squat"

3 - 2 - 3 - 3 - 3 - 3

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2. For Time - 

"Grace"

30 x Clean and Jerk 60/40kg

Then,

30 x Muscle Ups (50 x Pull Ups/50 x Push Ups)

WOD - Tuesday, 26th August, 2014

1. For Time - (between 0 and 20 Minutes)

"Isabel"

30 x Snatch 60/40kg

"Helen"

3 Rounds of -

 Run 400m

21 x Kettlebell Swings 24/16

12 x Pull Ups

Then, For Time - (between 20 and 28 Minutes)

"Annie"

50 - 40 - 30 - 20 - 10 of -

Double Unders

Sit Ups

WOD - Monday, 25th August, 2014

1. Every 2 Minutes for 16 Minutes Perform -

Power Clean/Squat Clean/Jerk

1/1/2

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

15 x Wall Ball 10/7kg

5 x Hang Clean 70/50kg

WOD - Saturday, 23rd August, 2014

1. "Bench Press"

10 - 10 - 10

all @ 65-70% of 1rm

15 minute cut off to complete 3 sets.

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2. In teams of 2 -

For Time - 

300 x Wall Ball 10/7kg

1 partner working at a time while one partner rests. Swap as needed.

30 Minute Cut Off

Every time you swap roles = 20 x Burpees

WOD - Friday, 22nd August, 2014

1. For Time, 4 Rounds of -

35 x Burpee Pull Ups

Run 800m

WOD - Thursday, 21st August, 2014

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

4 x Handstand Push Ups

8 x Kettlebell Swings 32/24kg

12 x Walk Lunge

Straight into - As Many Rounds as Possible in 10 Minutes of -

Run 100m

2 x Wal Climbs

Straight into - As Many Rounds as Possible in 10 Minutes of -

10 x Sit Ups

12 x Goblet Squats 32/24kg

WOD - Wednesday, 20th August, 2014

1. "Jerk"

3 - 3 - 2 - 2 - 1 - 1

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

10 x Burpees (to a pull up bar)

10 x Box Jumps 24/20"

30 x Double Unders

So Glad to see this Legend home!!!

WOD - Tuesday, 19th August, 2014

1. 10 x 2 Minute Rounds of -

5 x Pull Ups

10 x Push Ups

15 x Squats

5 x Pull Ups

10 x Push Ups

15 x Squats

Maximum Distance Run (Your score will be the metres accumulated across all rounds)

Rest 1 Minute Between Rounds

WOD - Monday 18th August, 2014

1. Take 20 Minutes to Find your 1RM

"Back Squat"

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

5 x Chest to Overhead 50/35kg

5 x Thruster 50/35kg

7 x Toes to Bar

WOD - Saturday, 16th August, 2014

1. Take 20 Minutes to Find your 1RM -

Deadlift

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

10 x Thrusters 20kg

8 x Chest To Bar Pull Ups

7 x Box Jumps

WOD - Friday, 15th August, 2014

1. Your choice of either -

"MAX OUT FRIDAY"

Take 20 Minutes to find your 1RM 

"Snatch"

Then,

Take 20 Minutes to Find your 1RM

"Clean and Jerk"

OR

As Many Rounds as Possible in 35 Minutes of -

Row/Run 800m

30 x Kettlebell Swings 24/16kg

25 x Walk Lunge

20 x Wall Ball 10/7kg

WOD - Thursday, 14th August, 2014

1. "Push Press"

3 - 3 - 3 - 3 - 3

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

10 x Burpees (Head Touch)

10 x Kettlebell Clean and Jerk 24/16kg (Alternating Arms)

50 x Double Unders

WOD - Wednesday, 13th August, 2014

1. "Mr Joshua"

For Time, 5 Rounds of -

Run 400m

30 x Sit Ups (GHD - Optional)

15 x Deadlifts 115/80kg

WOD - Tuesday, 12th August, 2014

1. "Barbara"

For Time, 5 Rounds of -

20 x Pull Ups

30 x Push Ups

40 x Sit Ups

50 x Squats
Rest 3 Minutes

WOD - Monday, 10th August, 2014

1. "Front Squat"

3 - 2 - 2 - 3 - 3 - 3

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

8 x Bar Muscle Ups

30 x Clean and Jerk 60/40kg

6 x Bar Muscle Ups

20 x Clean and Jerk 60/40kg

4 x Bar Muscle Ups

10 x Clean and Jerk 60/40kg

WOD - Saturday, 9th August, 2014

1. "Bench Press"

3 - 3 - 3 - 3 - 3 

all @80% of 1RM

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2. For Time -

70 x Burpees

60 x Sit Ups

50 x Kettlebell Swings 24/16kg

40 x Pull Ups

30 x Handstand Push Ups

15 Minute Time Cap

WOD - Friday, 8th August, 2014

1. As Many Rounds as Possible in 6 Minutes of -

30 sec Handstand Hold

20 x Hollow Rocks

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

12 x Front Squat 30/20kg

10 x Kettlebell Swings 24/16kg

8 x Toes to Bar

WOD - Thursday, 7th August, 2014

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

In Groups of 2 -

5 x Clean and Jerk 60/40kg

1 Round of "Cindy"

5 x Snatch 60/40kg

Run 100m (as a team)

Partner 1 will perform first movement (c&J) while partner 2 will perform 1 round of "Cindy". Partner 1 will then perform 5 x Snatch. 

Both team members will run 100m together.

On return from the run Partner 2 will perform first movement (c&j) .....etc etc as above.

WOD - Wednesday, 6th August, 2014

1. "Front Squat"

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

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

12 x Wall Ball 10/7kg

8 x Burpee Box Jumps 30/24"

Rest 30 Seconds

"It's great to be around people who positively affect yours and your families life......Everyday"

WOD - Tuesday, 5th August, 2014

1. "Overhead Squat"

Take 15 Minutes to find a 1RM

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2. "M.U Biathlon"

For Time -

Run 400m

18 x Muscle Ups (36 x Pull Ups)

Run 400m

15 x Muscle Ups (30 x Pull Ups)

Run 400m

12 x Muscle Ups (24 x Pull Ups)

Every time you Break a set = 200m Run

WOD - Monday, 4th August, 2014

1. "Press"

3 - 3 - 3 - 3 - 3

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

5 x Hang Snatch 40/30kg

5 x Hang Clean and Jerk 40/30kg

5 x Chest to Overhead 40/30kg

30 x Double Unders

WOD - Saturday, 2nd August, 2014

1. "Bench Press"

5 - 5 - 5 - 5 - 5

All at 75% of 1RM

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

5 x Thrusters 45/32kg

10 x Burpees (To a Pull Up Bar)

10 x Thrusters 45/32

15 x Burpees (To a Pull Up Bar)

15 x Thrusters 45/32kg

20 x Burpees (To a Pull Up Bar)