WOD - Monday, 1st December, 2014

1. Take 15 Minutes to Find Your 1RM -

Push Press

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2. In Groups of 2, with a 12 Minutes Cap -

40 x DB Burpee over the Box

30 x Toes Through Rings

60 x Hang Squat Clean (DB's)

30 x Toes Through Rings

80 x Push Press (DB's)

Max Muscle Ups or Toes Through Rings

WOD - Saturday, 29th November, 2014

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

30 sec Handstand Hold 

5 x Toes to Bar (Controlled Kip - As straight legged as Possible)

10 x Hollow Rocks

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2. For Time -

Tabata Squats (Each 10 sec Rest at Bottom of Squat)

Run 1600m

WOD - Friday, 28th November, 2014

1. "Joan"

For Time -

39 x Burpee Pull Ups

Then, 6 Rounds of -

6 x Chest To Overhead 75/45kg

12 x Back Squat 75/45kg

Then,

89 x Kettlebell Swings 32/24kg

WOD - Thursday, 27th November, 2014

1. For Time -

Row 1km

Rest 2 Minutes -

For Time -

50 x Thrusters 42/30kg

Rest 2 Minutes -

For Time -

50 x Wall Ball 10/7kg

50 x Box Jumps 24/20"

Rest 2 Minutes -

For Time -

80 x Slam Ball 21/9kg

Rest 2 Minutes -

For Time -

100 x Push Ups

WOD - Wednesday, 26th November, 2014

1. Every Minute on the Minute for 15 Minutes, For Total Kilos -

1 x Squat Clean

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

3 x Strict Handstand Push Ups/6 x Kipping Handstand Push Ups

8 x Dumbbell Snatch 20/15kg (alternating hands)

10 x Sit Ups

WOD - Tuesday, 25th November, 2014

1. For Time -

Run 1600m

150 x Double Unders

50 x Burpees

Run 800m

100 x Double Unders

35 x Burpees

Run 400m

50 x Double Unders

20 x Burpees

WOD - Monday, 23rd November, 2014

1. Push Press

3 - 3 - 3

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

10 x Hang Clean 60/40kg

10 x Pull Ups

10 x Push Ups

WOD - Saturday, 22nd November, 2014

1. In Pairs, For Reps, 3 Rounds of -

2 Minutes Power Cleans 45/32kg 

2 Minutes Front Squats 45/32kg

Rest 2 Minutes

2 Minutes of Chest to Overhead 45/32kg

2 Minutes Overhead Squat 45/32kg

Rest 2 Minutes

Each Partner will be working for 1 Minute of each movement while the other rests.

WOD - Friday, 21st November, 2014

1. For Time, 6 Rounds of -

25 x Squats

20 x Kettlebell Swings 24/16kg

15 x Toes to Bar

10 x Strict Pull Ups

Run 400m

28 Minute Cut Off

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2. For Reps, 3 Minutes of -

Hollow Rocks

WOD - Thursday, 20th November, 2014

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

10 x Deadlift 60/40kg

10 x Push Ups

10 x Wall Ball 10/7kg

Rest 3 Minutes, then -

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

8 x Burpees (Lateral Jump over bar)

8 x Handstand Push Ups

12 x Weighted Sit Ups (10/7kg Med Ball) 

Rest 3 Minutes, then -

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

12 x Walk Lunge (MB in Goblet Hold - 10/7kg)

Run 100m

WOD - Wednesday, 19th November, 2014

1. "Push Press"

4 - 4 - 4 - 4

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

10 x Snatch 42/30kg

15 x Box Jumps

30 x Double Unders

"Go McBrien"

WOD - Tuesday, 18th November, 2014

1. For Time -

Run 1600m

Rest 2 Minutes -

20 - 15 - 10 - 5 of -

Front Squats 80/50kg

Kettlebell Swings 32/24kg

Chest to Bar Pull Ups

Rest 2 Minutes -

Run 1600m

242kg - 105kg Mens World Record

WOD - Monday, 17th November, 2014

1. "Back Squat"

5 - 5 - 5 - 5 - 5

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

10 x Chest to Overhead 75/42kg

10 x Burpees (to a pull up bar)

20 x Snatch 75/42kg

20 x Burpees (to a pull up bar)

30 x Clean and Jerk 75/42kg

30 x Burpees (to a pul up bar)

WOD - Saturday, 15th November, 2014

1. For Reps, 3 Round of -

2 Minutes Row (Calories)

Rest 30 seconds

2 Minutes Clean and Jerk 80/50kg

Rest 30 seconds

2 Minutes Ring Dips/Push Ups

Rest 30 seconds

2 Minutes Wall Ball 10/7kg

WOD - Friday, 14th November, 2014

1. Every 2 Minutes for 12 Minutes, perform -

5 x Strict Pull Ups

10 x Push Ups

15 x Med Ball Clean

Rest 2 Minutes -

2. Every 3 Minutes for 12 Minutes, perform -

Run 200m

15 x Weighted Sit Ups 20/10kg/7 x Muscle Ups

One of our first ever photos from the Back Yard.

WOD - Thursday, 13th November, 2014

1.  For Time -

32 x Kettlebell Clean and Jerk 24/16kg (alternating arms)

Run 800m

32 x Burpees (over Kettlebell)

Run 800m

24 x Kettlebell Clean and Jerk 24/16kg (alternating arms)

Run 800m

24 x Burpees (over Kettlebell)

56 x Taters 24/16kg

WOD - Wednesday, 12th November, 2014

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

6 x Thrusters 42/30kg

8 x Box Jumps 24/20"

10 x Kettlebell Swings 24/16kg

Rest 5 Minutes, Then - 

2. With a 10 Minute cap -

21 x Deadlift 110/75kg

21 x Burpees (to a pull up bar)

15 x Deadlift 110/75kg

15 x Burpees (to a pull up bar)

9 x Deadlift 110/75kg

9 x Burpees (to a pull up bar)

Max 50m Shuttle Runs completed. Score = number of shuttles fully completed.

"Where's that hammer"?

WOD - Tuesday, 11th November, 2014

1. For Time, 2 Rounds of -

40 x Wall Ball 10/7kg

30 x Cleans 70/45kg

20 x Toes to Bar

10 x Jerk 70/45kg

100 x Double Unders

WOD - Monday, 10th November, 2014

1. "Push Press"

6 - 6 - 6 - 6 - 6 - 6

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

5 x Overhead Squat 45/32kg

5 x Bar Muscle Ups

10 x Overhead Squat 45/32kg

10 x Chest To Bar Pull Ups

15 x Overhead Squat 45/32kg

15 x Pull Ups.

WOD - Saturday, 8th November, 2014

1. For Time -

Run 400m

50 x Pull Ups

Run 400m

50 x Squats

Run 400m

50 x Sit Ups

Run 400m

50 x Push Ups

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

10 x Hollow Rocks

30 sec Handstand Hold

WOD - Friday, 7th November, 2014

1. In teams of 2 - As Many Rounds as Possible in 30 Minutes of -

40 x Deadlift 80/50kg

35 x Burpees (Lateral Jump Over Bar)

30 x Toes to Bar/35 x Sit Ups

25 x Back Squat 80/50kg

12 x Muscle Ups/20 x Pull Ups

Partner 1 will start on Deadlifts and do 40 Reps.

 Partner 2 will start 40 x Deadlifts when partner 1 starts their 35 x burpees. 

Partner 2 cannot start their 35 Burpees until partner 1 moves onto Toes to Bar/Sit Ups.... etc etc etc

WOD - Thursday, 6th November, 2014

1. As Many Rounds as Possible in 22 Minutes of -

10 x Weighted Sit Ups 20/10kg

10 x Burpee Box Jump 24/20"

10 x Kettlebell Swings 32/24kg

10 x Sumo Deadlift High Pull 32/24kg

Run 100m

WOD - Wednesday, 5th November, 2014

1. "Push Press"

6 - 6 - 6 - 6 - 6 - 6

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

10 x Thrusters 42/30kg

10 x Thrusters 50/35kg

10 x Thrusters 60/40kg

10 x Thrusters 70/45kg

10 x Thrusters 80/50kg

10 x Thrusters 90/55kg

10 x Thrusters 100/60kg

Max Thrusters @ 105/65kg

WOD - Tuesday, 4th November, 2014

1. Every 3 Minutes for 12 Minutes -

50 x Double Unders

15 x Wall Ball 10/7kg

10 x Burpees (over med ball)

Rest 2 Minutes -

2. Every 3 Minutes for 12 Minutes -

Run 400m

5 x Strict Handstand Push Ups/10 x Kipping Handstand Push Ups

10 x Toes to Bar

WOD - Monday, 3rd November, 2014

1. "Back Squat"

4 - 4 - 4 - 4 - 4 - 4

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

9 x Chest To Bar Pull Ups

9 x Clean and Jerk 80/50kg

6 x Snatch 80/50kg

6 x Strict Pull Ups

3 x Bar Muscle Up

3 x Overhead Walk Lunge 80/50kg