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

-------------------

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

---------------------

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 

--------------------------

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

---------------------

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

----------------------

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.


---------------------------


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

----------------------

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

----------------------

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%

-----------------------

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)