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.