1. For Time -
25 x Thrusters 42/30kg
Run 400m
20 x Thrusters 50/35kg
Run 400m
15 x Thrusters 60/40kg
Run 400m
10 x Thrusters 70/45kg
Run 400m
5 x Thrusters 80/50kg
Run 400m
-------------------
2. "Hollow Rockin"
WOD - Tuesday, 30th September, 2014
1. With a 26 Minute Time Cap -
3 Rounds of -
40 x Burpees (To a Pull Ups Bar)
50 x Kettlebell Swings 24/16kg
80 x Double Unders
Then -
Run 800m
Then in Time Remaining -
Max Rope Climbs/Sit Ups
WOD - Monday, 29th September, 2014
1. "Power Clean"
3 - 1 - 1 - 2 - 3 - 3 - 3 - 3 - 3 - 2
--------------------
2. "CrossFit Games Event 6 - 21 - 15 - 9 Complex"
For Time -
8 x Deadlift 70/50kg
7 x Cleans 70/50kg
6 x Snatch 70/50kg
8 x Pull Ups
7 x Chest To Bar Pull Ups
6 x Bar Muscle Ups
6 x Deadlift 70/50kg
5 x Cleans 70/50kg
4 x Snatch 70/50kg
6 x Pull Ups
5 x Chest To Bar Pull Ups
4 x Bar Muscle Ups
4 x Deadlift 70/50kg
3 x Cleans 70/50kg
2 x Snatch 70/50kg
4 x Pull Ups
3 x Chest To Bar Pull Ups
2 x Bar Muscle Ups
WOD - Saturday, 27th September, 2014
1. Take 12 Minutes to Find Your 1RM -
Bench Press
-----------------------
2. As Many Rounds as Possible in 20 Minutes of -
Run 400m
10 x Burpee Pull Ups
15 x Burpee Box Jumps
50 x Squats
WOD - Friday, 26th September, 2014
1. Every Minute on the Minute for 10 Minutes -
15 Seconds Handstand Hold (facing wall - Wall Climb into position)
5 x Toes to Bar/Sit Ups
-------------------------
As Many Rounds as Possible in 15 Minutes of -
10m Handstand Walk (or 30 seconds top of the push up)
10 x Strict Ring Dips
10 x Med Ball Cleans 10/7kg
Run 100m
WOD - Thursday, 25th September, 2014
1. Record your time for each specified task in time allocated -
0 - 5 Minutes
50 x Wall Ball 10/7kg
5 - 10 Minutes -
20 x Muscle Ups/35 x Chest to Bar Pull Ups
10 - 15 Minutes -
50 x Burpees (to a pull up bar)
15 - 20 Minutes -
25 x Deadlift 100/70kg
25 x Handstand Push Up
20 - 25 Minutes -
Run 800m
25 - 30 Minutes -
Row 800m
WOD - Wednesday, 24th September, 2014
1. "Push Press"
3 - 1 - 1 - 2 - 1 - 3 - 3
-----------------------------
2. For Time, 1 - 10 -
Snatch 75/42kg
30 x Double Unders
WOD - Tuesday 23rd September, 2014
1. As Many Rounds as Possible in 25 Minutes of -
2 Rounds of -
"DT"
12 x Deadlift 70/47kg
9 x Hang Clean 70/45kg
6 x Chest to Overhead 70/45kg
2 Rounds of -
"Cindy"
5 x Pull Ups
10 x Push Ups
15 x Squats
2 Rounds of -
"Helen"
Run 400m
21 x Kettlebell Swings 24/16kg
12 x Pull Ups
WOD - Monday, 22nd September, 2014
1. "Snatch"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
-------------------------
2. For Time, 1- 10 of -
Box Jump 30/24"
Handstand Push Up
Strict Pull Up
WOD - Saturday, 20th September, 2014
1. Take 10 Minutes to find your 2RM -
Bench Press
------------------------
2. In Teams of 4, For Time -
150 x Wall Ball 10/7kg
100 x Cleans 70/47
50 x Muscle Ups/Chest to Bar Pull Ups
WOD - Friday, 19th September, 2014
1. "Front Squat - Pause @ the Bottom"
3@75% - 2@85% - 2@80% - 2@85% - 2@80% - 3@75% - 3@75%
-------------------------
2. In Teams of 2 (1 person working at a time) -
As Many Rounds as Possible in 13 Minutes of -
60 x Wall Ball 10/7kg
100 x Double Unders (Single Skips x 2)
40 x Pull Ups
Run 200m (As a team)
"Some Familiar Faces from the Archives"
WOD - Thursday, 18th September, 2014
1. For Reps, 4 Rounds of -
1 Minute Bench Press 60/40kg
30 seconds Rest
1 Minute Row (Calories)
30 seconds rest
1 Minute Push Press 30/20kg
30 seconds rest
1 Minute 50m Shuttle Runs
30 seconds rest
1 Minute Push Ups
30 seconds rest
WOD - Wednesday, 17th September, 2014
1. "Power Snatch"
3 - 2 - 2 - 2 - 2 - 3 - 3
1 set every 90 seconds
---------------------
2. As Many Rounds as Possible in 13 Minutes of -
7 x Thrusters 42/30kg
14 x Back Squats 42/30kg
7 x Box Jumps 24/20"
"You will never find a more genuine, more thoughtful or more generous bloke than this one. You're a great Man, Benny"
WOD - Tuesday, 16th September, 2014
1. As Many Rounds as Possible in 8 Minutes of -
10 x Kettlebell Swings 32/24kg
10 x Burpees (Over the KB)
Rest 3 Minutes
2. As Many Rounds as Possible in 7 minutes of -
2 x Wall Climbs
30 x Double Unders
Rest 3 Minutes
3. As Many Rounds as Possible in 6 Minutes of -
10 x Sit Ups
10 x Squats
10 x Pull Ups
10 x Push Ups
WOD - Monday, 15th September, 2014
1. "Power Clean"
1 set every 90 seconds
3 - 2 - 2 - 2 - 3 - 3 - 3 - 3
-----------------------------
2. For Reps, 7 Minutes of -
3 x Clean and Jerk 62/40kg
3 x Toes to Bar
6 x Clean and Jerk 62/40kg
6 x Toes to Bar
9 x Clean and Jerk 62/40kg
9 x Toes to Bar
etc, etc, etc increasing by increments of 3 until the end of the 7 minutes.
WOD - Saturday, 13th September, 2014
1. For Time, 10 Rounds of -
10 x Weighted Sit Ups
10 x Squats (with plate)
Run 100m
Rest 1 Minute
WOD - Friday, 12th September, 2014
1. As Many Rounds as Possible in 3 Minutes of -
6 x Kettlebell Swings 32/24kg
8 x Burpees (to a pull up bar)
10 x Front Squats 40/30kg
12 x Hang Cleans 40/30kg
Run 200 (50m Shuttles)
Rest 2 Minutes
As Many Rounds as Possible in 5 Minutes of -
6 x Kettlebell Swings 32/24kg
8 x Burpees (to a pull up bar)
10 x Front Squats 50/35kg
12 x Hang Cleans 50/35kg
Run 200 (50m Shuttles)
Rest 2 Minutes
As Many Rounds as Possible in 7 Minutes of -
6 x Kettlebell Swings 32/24kg
8 x Burpees (to a pull up bar)
10 x Front Squats 60/40kg
12 x Hang Cleans 60/40kg
Run 200 (50m Shuttles)
Rest 2 Minutes
As Many Rounds as Possible in 10 Minutes of -
6 x Kettlebell Swings 32/24kg
8 x Burpees (to a pull up bar)
10 x Front Squats 70/47kg
12 x Hang Cleans 70/47kg
Run 200 (50m Shuttles)
WOD - Thursday, 11th September, 2014
1. For Time -
Run 1600m
40 x Wall Ball 10/7kg
Run 1200m
30 x Wall Ball 10/7kg
Run 800m
20 x Wall Ball 10/7kg
Run 400m
10 x Wall Ball 10/7kg
Run 200m
5 x Wall Ball 10/7kg
WOD - Wednesday, 10th September, 2014
1. "Back Squat"
3 - 1 - 1 - 2 - 3 - 2 - 2
-------------------------
2. As Many Rounds as Possible in 11 Minutes of -
1 x Squat Clean 100/60kg
5 x Chest to Bar Pull Ups
7 x Box Jumps 30/24"
WOD - Tuesday, 9th September, 2014
1. As Many Rounds as Possible in 12 Minutes of -
9 x Overhead Squat 40/30kg
3 x Bar Muscle Up/Strict Pull Up
1 x Strict Handstand Push Up
----------------------
2. As Many Rounds as Possible in 10 Minutes of -
15 x Deadlift 60/40kg
15 x Push Ups
15 x Walk Lunge
WOD - Monday, 8th September, 2014
1. "Jerk"
3 - 3 - 3 - 2 - 2 - 1 - 1
--------------------
2. For Time -
50 x Burpees (to a pull up bar)
100 x Kettlebell Swings 24/16kg
200 x Double Unders
WOD - Saturday, 6th September, 2014
1. As Many Rounds as Possible in 20 Minutes of -
5 x Strict Pull Up
10 x Ring Push Up
15 x Med Ball Clean 10/7kg
WOD - Friday, 5th September, 2014
1. "Front Squat"
3@80% - 2@90% - 2@85% - 2@90% - 2@85% - 3@80%
90 seconds rest between sets
--------------------------
2. For Reps -
3 Minutes Row (Calories)
30 seconds rest
3 Minutes Wall Ball 10/7kg
30 seconds rest
3 Minutes Double Unders
30 seconds rest
3 Minutes Box Jumps 24/20"
WOD - Thursday, 4th September, 2014
1. "Bench Press"
Take 12 Minutes to Find a 3 Rep Max
------------------
2. As Many Rounds as Possible in 15 Minutes of -
2 x Muscle Ups/4 x Strict Pull Ups
4 x Handstand Push Ups
Run 100m
Rest 30 seconds
WOD - Wednesday, 3rd September, 2014
1. As Many Rounds as Possible in 28 Minutes of -
30 x Ring Dips
40 x Chest to Overhead 50/35kg
50 x Walk Lunge (50/35 Back Rack)
60 x Burpees (Lateral Jump Over the Bar)
80 x Double Unders
WOD - Tuesday, 2nd September, 2014
1. "Press"
3 - 3 - 3 - 3 - 3
-------------------------
2. As Many Rounds as Possible in 12 Minutes of -
8 x Toes to Bar
8 x Deadlift 50% of 1rm
8 x Kettlebell Swings 24/16kg
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