WOD - Saturday, 1st November, 2014

1. "Bench Press"

Take 15 Minutes to find a 3RM

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2. As Many Rounds as Possible in 13 Minutes of -

30 sec Handstand Hold/10m Handstand Walk

20 x Squats (With a weight plate) 20/15kg

20 x Sit Ups/GHD Sit Ups/Toes to Bar

Run 100m

WOD - Friday, 31st October, 2014

1. In Teams of 2, For Time -

1 - 100 x Burpee Pull Ups/Muscle Ups

2 - 100 x Clean and Jerk 70/45kg

3 - 100 x Kettlebell Swings 32/24kg

4 - 50 x Wall Climbs

Partner 1 will start on #1 while partner 2 will start on #2 and spend 1 Minute on each station in order of the above until all movements have been completed.

1st Min - Partner 1 movement #1 - Partner 2 movement #2

2nd Min - Partner 1 movement #2 - Partner 2 movement #3

3rd Min - Partner 1 movement #3 - Partner 2 movement #4

etc etc etc........

"35 Minute Cut off"

"Fell like a Tonna bricks"

WOD - Thursday, 30th October, 2014

1. Record Time for Each -

 800m Run/Row (7 Minutes)

1600m Run/Row (14 Minutes)

800m Run/Row (7 Minutes)

400m Run/Row (4 Minutes)

50 x Push Ups (3 Minutes)

Shane Clenton - The Man..... The Myth.

WOD - Wednesday, 29th October, 2014

1. "Snatch High Pull"

3 - 3 - 3 - 3 - 3 - 3

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2. Every 3 Minutes for 12 Minutes, Perform -

15 x Wall Ball 10/7kg
10 x Burpees (To a Bar)
5 x Power Cleans 105/65kg

WOD - Tuesday, 28th October, 2014

1. "Push Press"

3 - 3 - 3 - 3 - 3 - 3

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

6 x Deadlift 100/70kg

10 x Box Jump 24/20"

14 x Walk Lunge

WOD - Monday, 27th October, 2014

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

30 x Snatch 35/25kg

60 x Double Unders

Rest 4 Minutes -

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

7 x Overhead Squat 42/30kg

5 x Chest to Bar Pull Ups

Rest 4 Minutes -

3. As Many Rounds as Possible in 4 Minutes of -

5 x Thrusters 50/35kg

5 x Press 50/35kg

5 x Burpees (Lateral Jump Over Bar)

WOD - Saturday, 25th October, 2014

1. Take 20 Minutes to find your 1RM -

Jerk

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

70 x Burpees (Med Ball Facing - Jump over Ball)

70 x Wall Ball 10/7kg

70 x Double Unders

WOD - Friday, 24th October, 2014

1. Every 3 Minutes for 30 Minutes perform -

1 Round of "Nate" 

2 x Muscle Ups or 6 Push Ups

4 x Handstand Push Ups

8 x Kettlebell Swings 32/24kg

5 x Snatch 60/40kg

1 Round of "Cindy"

5 x Pull Ups

10 x Push Ups

15 x Squats

Keep up with the clock as long as you can. If you fall behind the list of the above, it becomes a 30 Min AMRAP. Record where you fell behind and total rounds.

WOD - Thursday, 23rd October, 2014

1. In teams of 2 - As Many Rounds as Possible in 25 Minutes -

10 x Box Jumps 24"/20" (1 for 1)

20 x Kettlebell Swings 24/16kg (10 for 10)

20 x Sit Ups (10 for 10)

20 x Squats (10 for 10)

Run 100m (Together)

WOD - Wednesday, 22nd October, 2014

1. "Glen"

For Time -

30 x Clean and Jerk 60/40kg

Run 1600m

10 x Rope Climbs/20 x Burpee Pull Ups

Run 1600m

100 x Burpees

WOD - Tuesday, 21st October, 2014

1. For Time, 3 Rounds of -

21 x Wall Ball

21 x Toes to Bar

10 Minute time cap

Rest 2 Minutes 

2. For Time -

100 x Double Unders

30 x Front Squats 60/40kg

8 Minute time cap

Rest 1 Minute

3. As Many Rounds as Possible in 6 Minutes -

5 x Deadlift 100/62kg

3 x Hang Clean 100/62kg

1 x Chest to Overhead 100/62kg

WOD - Monday, 20th October, 2014

1. "CrossFit Total"

Take 1 Hour to find your 1rm -

Press

Back Squat

Deadlift

WOD - Saturday, 18th October, 2014

1. Take 20 Minutes to find your 1RM - 

Squat Clean and Jerk

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2. As Many Reps as Possible in 9 Minutes of -

1 x Strict Ring Dips

1 x Strict Pull Up

2 x Strict Ring Dips

2 x Strict Pull Ups

3 x Strict Ring Dips

3 x Strict Pull Ups

4 x Strict Ring Dips

4 x Strict Pull Ups

5 x Strict Ring Dips

5 x Strict Pull Ups....etc, etc

Infinite ascending ladder by 1.

WOD - Friday, 17th October, 2014

1. Take 20 Minutes to Find Your 1RM -

Snatch

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

10 x Chest to Overhead 40/30kg

10 x Burpees (To a Pull Up Bar)

25 x Double Unders

WOD - Thursday, 16th October, 2014

1. Take 15 Minutes to Find Your 1RM -

Overhead Squat 

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2. As Many Rounds as Possible in 13 Minutes of -

Run 400m

50 x Squats with a Weight Plate 25/15kg

WOD - Wednesday, 15th October, 2014

1. For Reps, 4 Rounds of -

1 Minute Row (Calories)

30 seconds rest

1 Minute Push Ups

30 seconds rest

1 Minute Sit Ups

30 seconds rest

1 Minute Squats

30 seconds rest

1 Minute Handstand Hold (Minus 5 reps from your score every time you come off the wall)/Hold a loaded barbell overhead if scaling)

30 seconds rest

WOD - Tuesday, 14th October, 2014

1. "Front Squat"

3 - 2 - 2 - 3 - 3 - 3

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

10 x Kettlebell Swings 24/16kg

8 x Chest to Bar Pull Ups

6 x Wall Ball 10/7kg

WOD - Monday, 13th October, 2014

1. "Push Press"

3 - 3 - 2 - 2 - 2 - 1

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2. For Time, 3 Rounds of -

10 x Overhead Squats 50/35kg

12 x Toes to Bar

15 x Burpees (to a Pull Up Bar)

"Killin It"

WOD - Saturday, 11th October, 2014

1. In Same Gender Pairs, As Many Reps as Possible in 10 Minutes of -

20 x Snatch 62/42kg (work shared for each)

20 x Snatch 70/47kg

20 x Snatch 82/57kg

20 x Snatch 93/62kg

20 x Snatch 102/67kg

Max Reps - Snatch 112/70kg

(Scaling - Start at 65% of your 1rm Snatch and increase by 5% each change)

If your not competing in the team series 2 bars with different weights can be used.

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2. Complete as many reps as possible in 20 minutes of:

(In Teams of 4) Each athlete performs as a relay:

                                       9 x burpee box jumps 20" -  9 x squat cleans, 70/47 kg

Then, each athlete performs as a relay:

                                      12 x burpee box jumps, 20" -  12 x squat cleans, 70/47kg

Then, each athlete performs as a relay:

                                      15 x burpee box jumps 20"  -   15 x squat cleans, 155/105 lb.

Etc., adding 3 reps to each exercise each round.

Video Demos

WOD - Friday, 10th October, 2014

1. For Time 9, 6, 3 of  -

Front Squat 100/60kg (or 65% of 1rm)

Bar Muscle Up/Strict Pull Up

(8 Minute Cap)

Rest 4 Minutes

For Time, 3 Rounds of -

12 x Thrusters 42/30kg

12 x Pistols (Alternating Legs)

12 x Pull Ups

(8 Minute Cap)

Rest 4 Minutes

For Time, 3 Rounds of -

12 x Power Snatch 42/30kg

10 x Sumo Deadlift High Pull 42/30kg

Run 400m

(12 Minute Cap)

WOD - Thursday, 9th October, 2014

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

15 x Kettlebell Swings 24/16kg

10 x Burpees (head touch)

Run 100m

Rest 4 Minutes -

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

10 x Wall Ball 10/7kg

10 x Sit Ups with Med Ball

10 x Walk Lunge (Med Ball Overhead)

Drop Ball = 20 x Burpees (Head Touch)

Rest 2 Minutes -

3. As Many Metres as Possible in 4 Minutes of -

Crawling Like Bears

WOD - Wednesday, 8th October, 2014

1. "Bench Press"

3 - 1 - 1 - 2 - 3

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

2 x Muscle Ups

4 x Snatch 60/40kg

6 x Back Squats 60/40kg

Anyone seen this Man?

WOD - Tuesday, 7th October, 2014

1. "Front Squat"

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

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

2 x Power Clean 80/50kg

4 x Jerk 80/50kg

30 x Double Unders

WOD - Monday, 6th October, 2014

1. In teams of 2, For Time -

Run 1600m (Relay/800m each)

20 Rounds of "Cindy"

(Round for Round - 1 person working at a time)

Run 1600m (Relay/800m each)

100 x Burpees (10 for 10)

WOD - Saturday, 4th October, 2014

1. With a 10 Minute Cap, perform 3 Rounds For Time of -

50 x Squats

50 x Walk Lunge

50 x Double Unders

Rest 3 Minutes -

For Time -

100 x Push Ups

(6 Minute Cap)

Rest 3 Minutes -

For Time -

Run 800m

20 x Muscle Ups/20 x Strict Pull Ups

(8 Minute cap)

WOD - Friday, 3rd October, 2014

1. "Front Squat"

3@80% - 2@90% - 1@100% - 2@85% - 3@80% - 3@80% - 3@80%

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2. Every 90 sec for 15 Minutes -

8 x Chest To Bar Pull Ups

8 x Deadlifts 140/100kg

8 x Burpees (Lateral Jump over Bar) 

Record completed rounds within 90 seconds. If you fall behind 90 sec per round, AMRAP for 15 Minutes

WOD - Thursday, 2nd October, 2014

1. In teams of 2, As Many Rounds as Possible in 40 Minutes -

800m Farmers Carry 2 x 24/16kg

50 x Box Jumps (1 for 1)

50 x Push Ups (1 for 1 - partner not performing push up must hold top of the push up)

50 x Wall Ball 10/7kg (1 person working at a time - partner not working holds bottom of squat)

50 x Sit Ups (1person working at a time - partner not working holds top of the push up)