WOD - Thursday, 31st December, 2015

1. In Teams of 2, For Points -

Each Time Must Complete 2 of the 3 following workouts.

a) Take 15 Minutes to find  your heaviest -

1 x Power Clean
2 x Front Squat
1 x Jerk

---

b) As Many Rounds as Possible in 15 Minutes of -

10 x Dumbbell Burpee Deadlift 20/15kg
10 x Walking Lunge 20/15kg DB (holding at your side)

----

c) As Many Rounds as Possible in 15 Minutes of -

5 x Strict Pull Ups/5 x Muscle Ups
5 x Burpee Box Jump 24/20"

Point Structure will be posted on white board tomorrow.





WOD - Wednesday, 30th December, 2015

1. In Teams of 3, For Time -

a) Run 7.2km

+

b) As Many Rounds as Possible in time it takes to complete part a)

5 x Ground to Overhead 20/15kg DB's /or/ 5 x Snatch 75/45kg
5 x Goblet Squat 20/15kg DB /or/ 5 x Front Squat 75/45kg
10 x Sit Ups /or/ 10 x Toes to Bar

1 Team Member will be running at all times in 800m increments while the two remaining team members go round for round with part b) until run is complete.






WOD - Tuesday, 29th December, 2015

1. In Teams of 2 (Male/Female where possible) -

Take 10 Minutes to Find Your 2RM

"Press"

Combine both totals to find your result.

Immediately go into AMRAP in 16 Minutes of -

8 x Chest to Bar Pull Ups
10 x Push Ups
12 x Kettlebell Swings 24/16kg

Round for Round


WOD - Monday, 28th December, 2015

1. In Teams of 2, For Time -

200 x Calories Air Bike

10 min Cap

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

2. In Teams of 2, For Time -

100 x Dumbbell Thrusters 20/15kg

Every Minute on the Minute perform 5 x Burpees

10 min cap
--------------------------

3. In Teams of 2, For Time -

Row 2.5km

10 min cap

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

4. In Teams of 2, For Time -

750 x Double Unders
Max Strict Pull Ups

10 min cap





WOD - Thursday, 24th December, 2015

1. "Victoria"

For Time, 5 Rounds of -

10 x Thrusters42/30kg
14 x Box Jumps 24/20"
12 x Sumo Deadlift High Pulls 42/30kg
12 x Burpees
27 x Kettlebell Swings 24/16kg


WOD - Wednesday, 23rd December, 2015

1. In teams of 2, 2 Rounds of the Following For Reps -

4 Minutes Rowing
30 seconds rest
4 Minutes Air Bike
30 seconds rest
4 Minutes Wall Ball 10/7kg
30 seconds rest
4 Minutes Burpee Pull Ups

One person working at a time. Swap as needed.



WOD - Tuesday, 22nd December, 2015

1. "Press"

3 - 3 - 3 - 3 - 3

all @80-85% of 1rm

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

2. "Tabata"

Goblet Squats 24/16kg
Deadlift 70/45kg
Goblet Squats 24/16kg
Deadlift 70/45kg

Add total reps from all 32 intervals for 1 score.



WOD - Monday, 21st December, 2015

1. For Time - (15 Minute Cap)

21 x Power Clean and Jerk 60/40kg (approx 45-50% of 1rm)
15 x Power Clean and Jerk 80/50kg (approx 60/70% of 1rm
9 x Power Clean and Jerk 100/70kg (approx 75/80% of 1rm)

-------------Rest 5 Minutes-----------

2. For Time, 6 Rounds of -

Run 200m
15 x Chest to Bar Pull Ups
30 x Double Unders

(15 Minute Cap)



WOD - Saturday, 19th December, 2015

1. Take 20 Minutes to practice a skill of your choice

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

2. For Time -

70 x Burpees
60 x Hollow Rocks
50 x Kettlebell Swings
40 x Pull Ups
30 x Handstand Push Ups


WOD - Friday, 18th December, 2015

1. "Back Squat"

5@70% - 5@72% - 3@75% - 3@80% - 3@85% - 2@90%

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

2. For Time, 30 - 20 - 10 of -

Knees to Elbow
Strict Ring Dips/Push Ups
Sumo Deadlift High Pull 32/24kg (KB)


WOD - Thursday, 17th December, 2015

1. "Push Press"

5 - 5 - 5 - 3 - 2 - 1

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

2. For Time, 40, 30, 20, 10 of -

Box Jumps 24/20"
Med Ball Clean 10/7kg




WOD - Wednesday, 16th December, 2015

1. Complete in teams of 3, As Many Rounds as Possible in 30 Minutes of -

Run 100m
5 x Strict Pull Ups/Ring Muscle Ups
50 x Double Unders
15 x Push Ups
10 x Back Squats 70/45kg

Follow the leader with each movement.





WOD - Tuesday, 15th December, 2015

1. Every Minute on the Minute for 5 Minutes of -

2 x Power Clean and Jerk @80% of 1rm

Rest 2 Minutes

2. Every Minute on the Minute for 5 Minutes of -

10 x Handstand Push Ups

Rest 2 Minutes

3. Every Minute on the Minute for 5 Minutes of -

10 x Thrusters 42/30kg

Rest 2 Minutes 

4. Every Minute on the Minute for 5 Minutes of -

10 x Deadlift @50% of 1rm




WOD - Monday, 14th December, 2015

1. For Time, 3 Rounds -

Run 800m
54 x Sit Ups
42 x Kettlebell Swings 24/16kg
21 x Pull Ups



WOD - Saturday, 12th December, 2015

1. Take 15 Minutes to Practice a Skill

i.e. Muscle Ups/Handstands etc etc.

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

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

6 x Lunge (50/35kg Barbell Overhead)
8 x Back Squat 50/35kg
10 x Burpee Pull Ups


WOD - Friday, 11th December, 2015

1. Power Clean/Push Jerk

Take 20 Minutes to find your heaviest 1

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

2. For Time, 27, 24, 21, 18, 15, 12, 9, 6, 3 of -

Squats
Box Jumps 24/20"
Sit Ups


WOD - Thursday, 10th December, 2015

1. In teams of 6, For Time -

Row 8km
Ride 12km
400 x Slam Ball 22/9kg
350 x Strict Pull Ups
Run 8km
Rest station

Each team member will stay on one movement while runner completes an 800m 

When runner returns, teammates will swap roles.


WOD - Wednesday, 9th December, 2015

1. "Bench Press"

Take 15 Minutes to find your heaviest 3 reps

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

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

50 x Double Unders
15 x Toes to Bar/30 x Sit Ups
15 x Wall Ball 10/7kg


WOD - Tuesday, 8th December, 2015

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

15 x Deadlift 80/50kg
15 x Push Ups
Run 350m

Rest 4 Minutes

2. For Time -

100 x Chest to Overhead 40/30kg

Every time you put the bar down = 10 x Kettlebell Swings 24/16kg
(6 min cap)

Rest 4 Minutes

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

7 x Sumo Deadlift High Pull 50/35kg
7 x Burpees (lateral jump over the bar)


WOD - Monday, 7th December, 2015

1. "Back Squat"

6@65% - 6@70% - 6@75% - 5@80% - 5@80%

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

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

1 x Power Clean @75% of 1rm
2 x Squat Clean and Jerk (at same weight as above)
3 x Strict Handstand Push Up
Rest 30 seconds


WOD - Saturday, 5th December, 2015

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

5 x Snatch 75/45kg
5 x Box Jumps 36/30"
3 x Wall Climbs
Rest 1 Minute
5 x Squat Cleans
15 x Sit Ups/GHD Sit Ups (if Available)
Rest 1 Minute



WOD - Friday, 4th December, 2015

1. Each for Time -

From 0 - 7:00
Run/Row 1600m - or Ride 2km

From 7:00 - 12:00
Run/Row 800m - or Ride 1km

From 12:00 - 15:00
Run/Row 400m - or Ride 600m

From 15:00 - 18:00
Run/Row 400m - or Ride 600m

From 18:00 - 21:00
Run/Row 400m or Ride 600m

From 21:00 - 22:00
Run/Row 200m (shuttles) or Ride 300m

From 22:00 - 24:00
Run/Row 200m or Ride 300m


WOD - Thursday, 3rd December, 2015

1. In Teams of 2, Take 5 Minutes for both partners to find a -

1RM Hang Squat Clean Thruster

Rest 1 Minute -

In 6 Minutes perform an ascending ladder 1-12 of -

DB Thruster 20/15kg
Chest to Bar Pull up 

....in time remaining -

Max Bar Muscle Ups/Jumping Pull Ups

Partners will alternate up the ladder
Partner 1 will do 1 Thruster and 1 Pull Up
Partner 2 will do 2 Thrusters and 2 Pull Ups
Partner 1 will do 3 Thrusters and 3 pull Ups......
etc etc etc.........all the way to 12.

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

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

16 x Walk Lunge
8 x Toes to Bar/Sit Ups
Run 100m



WOD - Wednesday, 2nd December, 2015

1. For Time -

Run 500m/50cal Row
50 x Box Jump Overs 24/20"
50 x Deadlifts 80/52kg
50 x Wall Ball 10/7kg
50 x Ring Dips
50 x Wall Ball 10/7kg
50 x Deadlifts 80/52kg
50 x Box Jump Overs
Run 500m/50cal Row

25 Minute Cap


WOD - Tuesday, 1st December, 2015

1. "Press"

Take 15 Minutes to find your heaviest 3 reps

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

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

5 x Clean and Jerk 80/50kg
5 x Front Squat 80/50kg
10 x Burpees (lateral over the bar)








WOD - Monday, 30th November, 2015

1. Every 3 Minutes for 45 Minutes Perform -

1st Rd - 20 x Chest to Bar Pull Ups
2nd Rd - 25 x Calories Air Bike
3rd Rd - 35 x Calories Row
4th Rd - 20 x Handstand Push Ups
5th Rd - 100 x Double Unders

Repeat the above sequence 3 times = 45 minutes


WOD - Saturday, 28th November, 2015

1. "Power Clean"

Work up to the heaviest 3 reps you can perform in 12 Minutes

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

2. "Jerk"

Work up to the heaviest single you can perform in 12 Minutes

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

3. "Isabel"

For Time -

30 x Snatch 60/40kg

6 Minute cap




WOD - Friday, 27th November, 2015

1. "Bench Press"

5 - 5 - 5 - 5 - 5 - 5

all @70-75%

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

2. For Time, 21, 15, 9 of -

Power Clean 60/40kg
Deadlift 60/40kg
Push Ups
Double Unders (x 2)


WOD - Thursday, 26th November, 2015

1. For Time, 50 - 40 - 30 -20 - 10 of -

Wall Ball 10/7kg
Sit Ups
Push Press 30/20kg



WOD - Wednesday, 25th November, 2015

1. With a 10 Minute Cap, Perform for Time, 5, 4, 3, 2, 1 of -

Squat Snatch 85/55kg
Bar Muscle Up

-----------Rest 2 Minutes-------------

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

12 x Deadlifts 70/45kg
9 x Hang Cleans 70/45kg
6 x Chest to Overhead 70/45kg

---------Rest 2 Minutes----------

3. With a 10 Minute Cap, Perform -

50 x Burpees (over bar)
10 x Bar Muscle Ups/20 x Burpee Pull Ups
Max Overhead Squats 50/35kg


WOD - Tuesday,24th November, 2015

1. In teams of 2, For Time -

Run 600m
30 x Burpee Slam Balls
60cal Row/60cal Bike 
(BTS competitors - Row Priority)

Indian File style - 12 Min Cap

Rest 6 Minutes

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

60 x Box Jumps 30/24"
60 x KB/DB Snatch 24/16kg 
(BTS RXD 32/24kg)
40 x Handstand Push Ups/40 x Push Ups
40 x Weighted Pistols 15/10kg/40 x Weighted OH Lunges15/10kg/40 x Squats

1 person working at a time




WOD - Monday, 23rd November, 2105

1. "Power Snatch/Snatch"

1/2 - 1/2 - 1/2 - 1/2 - 1/2

1 set every 90 seconds

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

2. For Time, 8, 6, 4, 2, 4, 6, 8 of -

Thruster 60/40kg
Muscle Up/Pull ups x 2




WOD - Saturday, 21st November, 2015

1. For Time -

30 x Handstand Push Ups
40 x Pull Ups
50 x Kettlebell Swings 24/16kg
60 x Sit Ups
70 x Burpees



WOD - Friday, 19th November, 2015

"Morning Sessions"

1. "Press"

3 - 3 - 3 - 3 - 3 - 3

all @75-80%

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

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

Run 200m (50m shuttles)
5 x Burpee Pull Ups
10 x Push Ups
20 x Squats
Rest 30 seconds

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

Afternoon Sessions - Wallsend Pool - Frances st Wallsend

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

Swim 50m
15 x Push Ups
20 x Squats
Rest 1 Minute



WOD - Thursday, 19th November, 2015

1. "Front Squat/Jerk"

Take 15 Minutes to find your heaviest 2/1

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

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

30 x Double Unders
15 x Kettlebell Swings 32/24kg
5 x Goblet Squat 32/24kg



WOD - Wednesday, 18th November, 2015

1. In teams of 4, For Time -

2.4km Farmers/Shoulder Carry with DB and SB
200 x Slam Ball 22/9kg
200 x DB Single Arm Hang Clean and Press 20/15kg (alternate arms)
200 x Burpee Box Jumps 30/24"


WOD - Tuesday, 17th November, 2015

1. For Time -

Run 800m

3 Rounds of -

10 x Overhead Squats 42/30kg
10 x Burpees (to a pull up bar)

Rest 1 Minute

3 Rounds of -

10 x Thrusters 42/30kg
10 x Toes to Bar

Rest 1 Minute

3 Rounds of -

10 x Back Squat 42/30kg
5 x Strict Handstand Push Ups

Run 800m



WOD - Monday, 16th November, 2015

1. "Back Squat"

Take 20 Minutes to Find a heavy single

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

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

12 x Wall Ball 10/7kg
6 x Power Snatch 70/45kg
3 x Bar Muscle Ups


WOD - Saturday, 14th November, 2015

1. For Time -

15 x Squat Cleans 70/45kg

30 x Toes-to-Bars/Sit Ups x 2

30 x Box Jumps 24/20"

15 x Muscle Ups/Jump Pull Ups x 2

30 x DB Chest to Overhead 20/15kg

30 x Double Unders

15 x Thrusters 60/40kg

30 x Pull Ups

30 x Burpees

150m walking lunge (with a 20kg plate held overhead)


WOD - Friday, 13th November, 2015

1. "Bench Press"

10 - 10 - 10 

50% of 1rm - Pause @ bottom position and accelerate on concentric phase

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

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

8 x Chest to Overhead 50/35kg (DB's optional)
8 x Burpees (over bar)
8 x DB Snatch 20/15kg (alternating arms)




WOD - Thursday, 12th November, 2015

1. For Time, 40, 30, 20, 10 of -

Ring Dips 
Wall Ball 10/7kg
Handstand Walk (metres)

Run 400m at the end of each round

Every time you break a movement perform 1 x Strict Pull Up/Jumping Pull Up




WOD - Wednesday, 11th November, 2015

1. In Teams of 2, For Time -

200 Calories Air Bike

10 Minute Cap

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

2. In Teams of 2, For Time -

Row 2.4km

10 Minute Cap

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

3. In Teams of 2, For Time -

60 x Burpee Box Jumps (5 each)
30 x Bar Muscle Ups/Strict Pull Ups

10 Minute Cap


WOD - Tuesday, 10th November, 2015

1. Power Clean/ Push Jerk

Take 12 Minutes to Find a heavy single then perform -

1 - 1 - 1 

@ 90% of Heavy Single

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

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

3 x Strict Handstand Push Ups/6 x DB Push Press
30 x Double Unders




WOD - Monday, 9th November, 2015

1. "Back Squat"

5 - 5 - 5 - 5 - 5 

all @77% of 1rm

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

2. As Many Rounds and Reps as Possible for 3 Rounds of -

5 Minutes of "Cindy"
1 Minute of Squat Cleans 80/50kg 
(for BBF option - DB hang squat cleans)



WOD - Saturday, 7th November, 2015

1. For Time -

50 x Box Jumps 24/20"
50 x Thrusters 20kg
50 x Good Morning 20kg
50 x Walk Lunge
50 x Burpees
50 x Wall Ball 10/7kg
50 x Box Jumps 24/20"

25 Minute Cap


WOD - Friday, 6th November, 2015

1. "Bench Press"

Take 12 Minutes to find your heaviest Single

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

2. Tabata

Kettlebell Swings 32/24kg
Push Ups
Sit Ups
Run 
(50m shuttles - 20 sec run 10 sec rest on spot)


WOD - Thursday, 5th of November, 2015

Thank you to all who battled through todays WOD, you were all exceptional.

If you made it today you can scroll to the bottom of the page if you like!! 

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

On another note though for all who didn't come today until the last minute.

Life happens. I will accept most things you tell me when you can't make it to one of our sessions on any given day. 

Honestly! For Example;

"I've had a shit day" - Accepted
"I was hungover from Melbourne Cup" - Accepted (I wish I was with you)
"I can never make it Wednesdays" - Accepted
"I'm on my death bed" - Accepted

"I was trying so hard to achieve one of my goals (that I have written down in my note book) that I slipped and injured myself in the process. I wasn't pushing myself so hard because I want to go the games next year, but because I'm trying to be the best human I can possibly be. 
So I'm now in hospital awaiting surgery, so I need a few days off" - Accepted (Love you Andrea)

"I'm awaiting imminent death by way of attack from Aliens" - Accepted

"I had to do OT to pay for Family Christmas presents" - Accepted

"Work stops me from going on Wednesdays" - Accepted

"My family was sick and I needed to be there for them" - Accepted x 10

And many more......

Here's a list of things, that if said by you to yourself or to anyone else today need to make you rethink what it is you expect to get from your training with us........ such as.

"I hate running" - So do I. However it helps me achieve my goals, so I'm fucking doing it.

"It was wet" - Next week when it's 40 degrees you'll be wishing you were working out in the mild conditions today. So just harden up.

"I can't run that far" - Most of us can't, however our cut offs and coaches will save you from doing anything that you are not ready or capable of doing.

"I'm too injured" - You don't trust your coaches. As simple as that.

"I'm too sore" - If you've been with us for longer than 6months you know how this works??

Finally. 

You didn't start training with us because you like easy.

So stop expecting it. 

 N.B. Don't look at the WOD for the next day if that is what it takes to get you to the gym.

Talk to me about the above if you disagree with the above not with one another.... Our community has given me the responsibility of making you all the best you can be physically and I will do anything it takes to get you to the gym. 
Even pissing you off if need be.

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


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

3 x Muscle Ups
4 x Clean and Jerks 50/35kg
5 x Overhead Squat 50/35kg
6 x Back Squat 50/35kg
8 x Walk Lunge 50/35kg (in back rack)




WOD - Wednesday, 4th November, 2015

1. For Time, 2 Rounds of -

Run 800m
150 x Double Unders
Run 400m
50 x Toes to Bar/100 x Sit Ups

Then -

20 x Rope Climbs


WOD - Tuesday, 3rd November, 2015

1. "Push Press"

3 - 3 - 3 - 3 - 3 - 3

80-90% of 1rm

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

2. For Time -

50 x Deadlift 60/40kg
50 x Chest to Bar Pull Ups
50 x Strict Handstand Push Ups



WOD - Monday, 2nd November, 2015

1. Every 90 seconds for 12 Minutes perform -

1 x Snatch

Start at 75% and increase weight after each successful lift

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

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

30 x Burpees
30 x Box Jumps 24/20"
30 x Wall Ball 10/7kg
20 x Burpees
20 x Box Jumps 24/20"
20 x Wall Ball 10/7kg
10 x Burpees
10 x Box Jumps 24/20"
10 x Wall Ball 10/7kg


WOD - Saturday, 31st October, 2015

1. As Many Rounds as Possible in 5 Minutes of -

5 x Ring Dips
10 x Overhead Squats 42/30kg

Rest 3 Minutes

2. As Many Rounds as Possible in 5 Minutes -

5 x Sumo Deadlift High Pulls 42/30kg
5 x Chest to Overhead 42/30kg

Rest 3 Minutes

3. As Many Rounds as Possible in 5 Minutes of -

5 x Toes to Bar
10 cal Air Bike

Rest 3 Minutes 

4. As Many Rounds as Possible in 5 Minutes of -

Row 1km
20 x Burpees (to a pull up bar)