WOD - Wednesday, 1st April, 2015

1. For Time -

50 x Box Jumps 24/20"

50 x Knees to Elbow or 100 x Sit Ups

50 x Kettlebell Swings 24/16kg

50 x Push Press 20kg

50 x Burpees (to a pull up bar)

50 x Med Ball Cleans 10/7kg

50 x Handstand Push Ups

(35 min cap)

WOD - Tuesday, 31st March, 2015

1. "Murph"

For Time -

Run 1600m

100 x Pull Ups

200 x Push Ups

300 x Squats

Run 1600m

Partition Pull Ups, Push Ups and Squats as needed.

If you have webbing or a 10kg weight vest, wear it.

Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. 

Ambushed on the 28th by overwhelming Taliban forces, 

Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed.

WOD - Monday, 30th March, 2015

1. "CrossFit Total II"

Take 50 Minutes to Find your 1RM

Overhead Squat

Bench Press

Clean

WOD - Saturday, 28th March, 2015

1. 15.5

For Time - 27, 21, 15, 9 of

Row (Calories)

Thruster 43/30kg

WOD - Friday, 27th March, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3

all @80% of 1rm

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

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

5 x Pull Ups

10 x Push Ups

15 x Squats

Run 100m

Rest 30 seconds

WOD - Thursday, 26th March, 2015

1. In Teams of 2, For Time -

100 x DB Burpee Deadlift 20/15kg

100 x DB Thruster 20/15kg

100 x DB Snatch 20/15kg (Alternating Arms)

1200m Farmers Carry (2xDB's 20/15kg)

1 team member works while the other rests.

1 Partner carrying the DB's on farmer carry.

WOD - Wednesday, 25th March, 2015

1. Every Minute on the Minute for 10 Minutes -

1 x Power Clean

1 x Hang Squat Clean (unbroken)

1 x Jerk

Start at 70% of 1rm Clean and work to a heavy single.

Missed Lift = -2.5kg for next lift.

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

2. As Many Rounds as Possible in 11 Minutes of  -

3 x Chest to Overhead 70/45kg

6 x Front Rack Lunge 70/45kg
9 x Deadlift 70/45kg

Run 100m

WOD - Tuesday, 24th March, 2015

1. Every 3 Minutes for 9 Minutes Perform -

1st Minute - 50 x Double Unders

2nd Minute - 10 x Kettlebell Swings 32/24kg

3rd Minute - 8 x Goblet Squats 32/24kg

Repeat this sequence 3 times -

Rest 1 Minute

Every 3 Minutes for 9 Minutes Perform -

1st Minute - 20 x Push Ups

2nd Minute - 12 x Toes to Bar/18 x Sit Ups

3rd Minute - 30 x Squats

Repeat this sequence 3 times -

Rest 1 Minute -

Every 3 Minutes for 9 Minutes Perform -

1st Minute - 12 x Burpees (to a Bar)

2nd Minute - 10 x Slam Ball 22/9kg

3rd Minute - Run 100m (2 x 50m Shuttles)

Repeat this sequence 3 times -

WOD - Monday, 23rd March, 2015

1. "Front Squat"

2 - 2 - 2 - 2 - 2 - 2

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

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

6 x Chest to Bar Pull Ups

8 x Thrusters 30/20kg

10 x Burpee Box Jumps 24/20"

WOD - Friday, 20th March, 2015

1. Take 15 Minutes to find a -

Overhead Squat 1RM

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

2. "Nancy"

For Time, 5 Rounds of -

Run 400m

15 x Overhead Squats 42/30kg

(20 Minute Cap)

WOD - Thursday, 19th March, 2015

1. In groups of 2, For Time -

50 x Clean and Jerk 60/40kg 

100 x Kettlebell Swings 24/16kg

50 x Snatch 60/40kg

100 x Push Ups

800 Metre Farmers Carry (2 x 24/16kg)

1 person working at a time - C&J and Snatch - 1 for 1.

Kettlebell Swings and Push Ups - 10 for 10

Farmers Carry - 1 person carrying KB's at a time.

WOD - Wednesday, 18th March, 2015

1. "Push Press"

4 - 4 - 4 - 4

all @80% of 1rm

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

2. Every 3 minutes for 15 minutes perform -

Run 400m

Record time for each

WOD - Tuesday, 17th March, 2015

1. For Time, 2 Rounds of -

50 x Toes to Bar

40 x Deadlift 60/40kg

30 x Front Squat 60/40kg

20 x Chest to Overhead 60/40kg

10 x Bar Muscle Ups

WOD - Monday, 16th March, 2015

1. Every Minute on the Minute for 10 Minutes -

1 x Power Clean

Record total kilos lifted.

no lifts under 80% of 1rm power clean

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

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

6 x Power Clean 80/50kg

6 x Burpees (lateral jump over bar)

6 x Box Jumps 30/24"

WOD - Saturday, 14th March, 2015

1. 15.3

As Many Rounds as Possible in 14 Minutes of -

7 x Muscle Ups

50 x Wall Ball 9/6kg

100 x Double Unders

WOD - Friday, 13th March, 2015

1. "Back Squat"

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

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

2. As Many Rounds as Possible in 14 Minutes of -

20 x Push Ups

30 x Sit Ups

Run 100m

WOD - Thursday, 11th March, 2015

1. "Bench Press"

5 - 5 - 5 - 5 - 5

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

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

10 x Burpees (to a pull up bar)

15 x Box Jumps 24/20"

20 x Kettlebell Swings 24/16kg

WOD - Wednesday, 11th March, 2015

1. Every Minute on the Minute for 15 Minutes of -

1 x Snatch (Full/Squat)

Start 30kg less than your PB. 

Each minute increase by 2.5kg (on average). 

1 Miss = no increase next lift. 

2 x Missed lifts = decrease by 2.5kg next lift

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

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

6 x Deadlift 80/50kg

8 x Back Squat 80/50kg

10 x Pull Ups

WOD - Tuesday, 10th March, 2015

1. For Time -

Run 4.8 KM

300 x Double Unders

Row/Ride 3KM or 50 x Kettlebell Swings 24/16kg

WOD - Monday, 9th March, 2015

1. Power Clean/Front Squat/Jerk   

15 Minutes to find Heaviest -

1/1/2 

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

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

10 x Thrusters 60/40kg

10 x Handstand Push Ups

15 x Thrusters 40/30kg

5 x Strict Handstand Push Ups

20 x Thrusters 20kg

        

WOD - Saturday, 7th March, 2015

1.Workout 15.2

For as long as possible:

From 0:00-3:00

  2 rounds of:   10 overhead squats (95 / 65 lb.)

  10 chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:  12 overhead squats (95 / 65 lb.)

  12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:  14 overhead squats (95 / 65 lb.)

  14 chest-to-bar pull-ups

Etc., following same pattern

WOD - Friday, 6th March, 2015

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

Overhead Squat 42/30kg

Wall Ball

8 Minute Cap 

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

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

Strict Pull Ups

Handstand Push Ups

8 Minute Cap

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

3. "Annie"

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

Double Unders

Sit Ups

10 Minute Cap

WOD - Thursday, 5th March, 2015

1. For Time -

90 calorie Air Bike

5 Min Cap, 

Rest 1 Minute, then -

2. For Time -

Row 1km

5 Min Cap.

Rest 1 Minute, then -

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

30 x Box Jumps 24/20"

20 x Walk Lunge

10 x Wall Climbs

Rest 1 Minute, then -

4. For Time -

40 x Handstand Push Ups

5 Min Cap.

Rest 6 Minute, then -

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

20 x Push Ups

10 x DB Snatch 20/15kg(Left Arm)

10 x DB Snatch 20/15kg(Right Arm)

WOD - Wednesday, 4th March, 2015

In Loving Memory of

Josh Caruso

For Time -

43 x Squat Clean Thrusters 40/30kg

Run 2000m

138 x Burpees

13 x 50m Shuttle Runs

WOD - Tuesday, 3rd March, 2015

1. Every Minute on the Minute for 10 Minutes -

1 x Snatch @85% of 1rm

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

2. In Teams of 2, For Total Tonnes lifted in 12 Minutes -

Ground to Overhead

Partner number 1 & 2 can swap at any time.

Snatch or clean and jerk is allowed

Use any weight you feel can give you the most Tonnes lifted in 12 Minutes.

At the top of each minute each partner must perform 3 x muscle ups or 6 x strict pull ups to perform a lift in that minute.