1. "Front Squat/Jerk"
Take 20 Minutes to find a Heavy
1/2
-------------------------
2. With a 10 Minute Cap, For Reps -
Perform an Ascending Ladder by 1 of -
Thruster 42/30kg
Burpee (Over Bar)
WOD - Saturday, 31st January, 2015
1. For Time -
50 x Dumbbell Snatch 20/15kg (Alternating Arms)
50 x Walk Lunge (Dumbbell Overhead Right Arm)
Run 1600m
50 x Dumbbell Snatches 20/15kg (Alternating Arms)
50 x Walk Lunge (Dumbbell Overhead Left Arm)
Run 800m
35 Minute Cut Off
WOD - Friday, 30th January, 2015
1. "Front Squat"
3@80% - 3@80% - 2@85% - 2@85% - 2@90%
(All CWOD participants should hit heavy front squat single before these work sets or quickly after the last work set above, during your session)
----------------------
2. As Many Rounds as Possible in 13 Minutes of -
12 x Deadlift 45/32kg
9 x Clean and Jerk 45/32kg
6 x Front Squat 45/32kg
WOD - Thursday, 29th January, 2015
1. For Time, 50, 40, 30, 20, 10 of -
Box Jump 24/20"
Push Up
Sit Ups
Squat
At the top of each minute perform 1 x Wall Climb
WOD - Wednesday, 28th January, 2015
1. For Time -
Row 100 Calories
(6 Minute Cap)
-------Rest 1 Minute-----
2. For Time -
Air Bike 130 Calories
(6 Minute Cap)
-----Rest 1 Minute----
3. For Time -
30 x Power Clean 80/50kg
(6 Minute Cap)
-----Rest 1 Minute----
4. As Many Rounds as Possible in 6 Minutes of -
5 x Burpees
10 x Kettlebell Swings 24/16kg
20 x Double Unders
----Rest 1 Minute----
5. As Many Rounds as Possible in 6 Minutes of -
10 x Slam Ball 22/9kg
10 x Ring Dips
----Rest 1 Minute---
6. As Many Rounds as Possible in 6 Minutes of -
8 x Goblet Squat 24/16kg (KB)
30 seconds Top of the Push Up
WOD - Tuesday, 27th January, 2015
1. "White"
For Time, 5 Rounds of -
9 x Strict Pull Ups/3 x Rope Climbs
10 x Toes to Bar
21 x Walk Lunge (20/15kg Overhead)
Run 400m
If you do not have sufficient protection for your shins and shoe ware that can be specifically used for rope climbs, strict pull ups must be performed.
WOD - Monday, 26th January, 2015
1. "Back Squat"
3 - 2 - 1 - 3 - 2 - 1
----------------
2. As Many Rounds as Possible in 15 Minutes of -
10 x Wall Ball 10/7kg
8 x Chest to Bar Pull Ups
6 x Chest to Overhead 60/40kg
WOD - Saturday, 24th January, 2015
1. In Teams of 2, 10 Rounds For Time -
Partner #1 - Run 100m (20/10kg Plate Overhead/Plate drops=run stops)
Partner #2 - Weighted Sit Ups 20/10kg
15 Minute Cap
------- Rest 3 Minutes -----
2. In the same Teams, For Time -
Run 1600m (With Weight Plate 20/10kg - Not Overhead - Together)
200 x Squats (with weight plate 20/10kg) - 1 Partner working at a time. 200 total
20 Minute Cap
WOD - Friday, 23rd January, 2015
1. As Many Rounds as Possible in 8 Minutes of -
6 x Strict Pull Ups/ 2 x Muscle Ups
4 x Deadlift 105/70kg
At the top of each minute perform - 3 x Burpees (Lateral Jump Over Bar)
Rest 3 Minutes -
2. As Many Rounds as Possible in 7 Minutes of -
2 x Front Squat 105/75kg
4 x Strict Ring Dips (Muscle Up into Rings to start - 1st MU counts as first Dip)
Rest 3 Minutes -
3. As Many Rounds as Possible in 12 Minutes of -
2 x Strict Handstand Push Up
8 x Back Squat 80/50kg
24 x Double Unders
WOD - Thursday, 22nd January, 2015
1. "Bench Press"
5 - 5 - 3 - 3
----------------------
2. For Reps -
2 Minutes Row (Calories)
30 seconds rest
2 Minutes Air Bike ( Calories)
30 seconds rest
2 Minutes Double Unders
30 seconds rest
2 Minutes Wall Ball 10/7kg
30 seconds rest
2 Minutes Bench Press 60/40kg
30 seconds rest
2 Minutes - Rest
WOD - Wednesday, 21st January, 2015
1. Every 2 Minutes for 6 Minutes, Perform -
18 x Thrusters 42/30kg
18 x Chest to Bar Pull Ups
Rest 2 Minutes -
2. Every 3 Minutes for 9 Minutes, Perform -
Run 400m
15 x Overhead Squat 42/30kg
Rest 4 Minutes -
3. Every Minute on the Minute for 6 Minutes -
8 x Toes to Bar
3 x Clean and Jerk 60/40kg
WOD - Tuesday, 20th January, 2015
1. Take 12 Minutes to Find a Heavy Single of -
Press
-----------------------
2. "Jack"
As many Rounds as Possible in 20 Minutes of -
10 x Chest to Overhead 50/35kg
10 x Kettlebell Swings 24/16kg
10 x Box Jumps 24/20"
WOD - Monday, 19th January, 2015
1. OPEN WOD - 13.1
As Many Reps as Possible in 17 Minutes of -
40 x Burpees (to a pull up bar)
30 x Snatch 35/20kg
30 x Burpees (to a pull up bar)
30 x Snatch 60/40kg
20 x Burpees (to a pull up bar)
30 x Snatch 75/45kg
10 x Burpees (to a pull up bar)
Max Reps Snatch 90/55kg
WOD - Saturday, 17th January, 2015
1. Every 4 Minutes for 16 Minutes Perform
(16 Min AMRAP if 4 Min Missed) -
12 x Thrusters 40/30kg
12 x Burpees (Hand off Ground)
12 x Overhead Squats 40/30kg
12 x Push Ups (Hand off Ground)
--------------------------
2. For Time, 3 Rounds -
Run 800m
Rest 2 Minutes
WOD - Friday, 15th January, 2015
1. Every 2 Minutes for 30 Minutes -
2 x Bar Muscle Ups/6 x Strict Pull Ups
6metre Handstand Walk/20sec Handstand Hold-Barbell Hold Overhead
8 x Kettlebell Swings 32/24kg
10 x Goblet Squats 32/24kg
If work is not achieved in 2 Minutes=AMRAP 30min
(if 6mtrs or 20 seconds is not completed unbroken=restart)
WOD - Thursday, 15th January, 2014
1. In Teams of 3, For Time -
Run 6.4km (Partner 1)
While Partner 1 Runs, Partner 2 will rest.
While Partner 2 Rests, Partner 3 will do an AMRAP of -
10 x Back Squats 60/40kg
10 x Push Ups
10 x Sit Ups
Team Members will change roles after 1 x 800m lap has been completed by 1 team member until 6.4km has been run by their team in total.
Total Rounds scored in AMRAP will represent minutes taken away from run time to give teams score
Total Rounds scored in AMRAP will represent minutes taken away from run time to give teams score
WOD - Wednesday, 14th January, 2015
1. "Push Press"
3 - 3 - 2 - 2 - 2 - 1
All sets between 80 and 95% of 1rm
----------------------
2. As Many Rounds as Possible in 12 Minutes of -
8 x Power Clean 70/45kg
10 x Toes to Bar
12 x Box Jump 24/20"
WOD - Tuesday, 13th January, 2015
1) 2 Rounds of -
A. As Many Rounds as Possible in 3 Minutes of -
10 x Wall Ball 10/7kg
10 x Calorie Air Bike
Rest 1 Minutes
B. As Many Rounds as Possible in 3 Minutes of -
10 x Slam Ball 22/9kg
Run 100m
Rest 1 Minutes -
C. As Many Rounds as Possible in 3 Minutes of -
5 x Chest to Bar Pull Ups
10 x Thrusters 20kg
Rest 1 Minutes
D. As Many Rounds as Possible in 3 Minutes of -
5 x Strict Ring Dips
15 x Squats
Rest 1 Minute
E. As Many Rounds as Possible in 3 Minutes of -
Row(Calories)
Rest 1 Minutes
WOD - Monday, 12th January, 2015
1. "Front Squat"
3 - 1 - 1 - 2 - 1 - 3 - 3
-----------------
2. In groups of 2, For Time -
100 x Burpees
200 x Kettlebell Swings 24/16kg
300 x Double Unders
Partner 1 working, while Partner 2 rests.
WOD - Saturday, 10th January, 2015
1. "Diane"
For Time, 21 - 15 - 9 of -
Deadlift 102/70kg
Handstand Push Up
13 Minute Cap
---------------------
2. "Grace"
For Time -
30 x Clean and Jerk 60/40kg
10 Minute Cap
WOD - Friday, 9th January, 2015
1. As Many Rounds as Possible in 35 Minutes -
10 x Pull Ups
6 x Box Jump Overs 24/20"
10 x Push Ups
6 x Box Jump Overs 24/20"
10 x Burpees
6 x Box Jump Overs 24/20"
Rest 1 Minute
WOD - Thursday, 8th January, 2015
1. "Bench Press"
Take 15 Minutes to Find a New 5RM
-----------------
2. "Helen"
For Time, 3 Rounds of -
Run 400m
21 x Kettlebell Swings
12 x Pull Ups
WOD - Wednesday, 7th January, 2015
1. Back Squat
3@80% - 2@85% - 2@90% - 2@85% - 2@90% - 3@80% - 3@80%
If the form on the 1st 2@85% isn't solid do not attempt 2@90%. Do 2@85% in its place and nail it.
-----------------------
2. Every 3 Minutes for 15 Minutes, Perform -
15 x Wall Ball 10/7kg
5 x Clean and Jerk 65/45kg
50 x Double Unders
Maintain similar pacing to 1st round. If you fall behind the 3 Minutes, complete the above as a 15 Minute AMRAP.
WOD - Tuesday, 6th January, 2015
1. Record Your Time For Each Round -
1 effort every 3 Minutes for 10 Rounds -
Run/Row 400m
WOD - Monday, 5th January, 2015
1. Complete 6 Rounds of the following AMRAP -
As Many Rounds as Possible in 3 Minutes of -
4 x Squat Cleans 60/40kg
6 x Box Jumps 24/20"
8 x Burpees (to a pull up bar)
Rest 2 Minutes
WOD - Saturday, 3rd January, 2014
1. In Teams of 2.
For Time, 5 Rounds (each partner) of -
10 x Thrusters 50/35kg
Run 200m
10 x Burpees (Over Bar. Lateral Jump)
Round for Round. Partner 1 works while Partner 2 rests. Each partner will complete 5 Rounds.
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