1. With a 28 Minute Cap, Perform -
Run 150m
50m Walk Lunge
Run 140m
50m Walk Lunge
Run 130m
50m Walk Lunge
Max Rounds of -
3 x Bar Muscle Up/Strict Pull Ups
3 x Thrusters 80/50kg
WOD - Wednesday, 30th September, 2015
1. As Many Rounds as Possible in 6 Minutes of -
Row 200m
10 x Bench Press 50% of 1rm
Rest 1 Minute
2. As Many Rounds as Possible in 6 Minutes of -
10 Calories Air Bike
10 x Slam Ball 22/9kg
Rest 1 Minute
3. As Many Rounds as Possible in 6 Minutes of -
5 x DB Press 20/15kg
10 x Kettlebell Swings 24/16kg
Rest 1 Minute
4. As Many Rounds as Possible in 6 Minutes of -
30 x Double Unders
10 x Sit Ups
Rest 1 Minute
5. As Many Rounds as Possible in 6 Minutes of -
1 x Push Up
1 x Star Jump
2 x Walk Lunge
1 x Handstand Hold (2 sec - Freestanding if possible)
WOD - Tuesday, 29th September, 2015
1. Every Minute on the Minute for 10 Minutes -
2 x Power Clean + 1 Push Jerk
------------------------
2. As Many Rounds as Possible in 15 Minutes of -
Run 100m
8 x Chest to Bar Pull Ups
16 x Push Ups
Rest 30 seconds
WOD - Monday, 28th September, 2015
1. "Back Squat"
3 - 3 - 3 - 3 - 3 - 3
---------------------
2. As Many Rounds as Possible in 6 Minutes of -
5 x Deadlift 100/70kg
5 x Burpees (over the bar)
Rest 3 Minutes
3. As Many Rounds as Possible in 7 Minutes of -
5 x Snatch 45/30kg
25 x Double Unders
WOD - Saturday, 26th September, 2015
1. "Bench Press"
Take 15 minutes to find your heaviest -
5 Reps
--------------------------
2. For Time, 3 Rounds of -
Run 400m
30 x Back Squats 40/30kg
WOD - Friday, 25th September, 2015
1. For Time,
9 - 6 - 3 of -
Bar Muscle Ups
Deadlift 140/95kg
Rest 3 Minutes, then -
12 - 9 - 6 of -
Thruster 60/40kg
Chest to Bar Pull Ups
Rest 3 Minutes -
15 - 12 - 9 of -
Sumo Deadlift High Pull 40/30kg
Pull Ups
Rest 3 Minutes -
50cal Air Bike or 45cal Row or 800m Run
25 Minute Cut Off
WOD - Thursday, 24th September, 2015
1. Take 15 Minutes to find your heaviest -
Front Squat
-----------------
2. In teams of 2, For Time -
100 x Snatch 60/40kg (5 each at a time)
100 x Box Jumps 24/20" (5 each at a time)
Run 2km (1 x 100m shuttle at a time)
Run 2km (1 x 100m shuttle at a time)
WOD - Wednesday, 23rd September, 2015
1. Every 3 Minutes for 24 Minutes, Perform -
10 x Burpees
12 x Toes to Bar
20 x Wall Ball 10/7kg
Then, Immediately following the above, take 12 Minutes to find your heaviest -
Hang Power Clean
WOD - Tuesday, 22nd September, 2015
1. As Many Rounds as Possible in 6 Minutes of -
5 x Strict Pull Ups
10 x Kettlbell Swings 32/24kg
Rest 3 Minutes
2. As Many Rounds as Possible in 7 Minutes of -
5 x Strict Handstand Push Ups
10 x Goblet Squat 32/24kg
30 x Double Unders
Rest 3 Minutes
3. As Many Rounds as Possible in 13 Minutes -
Run 400m
10 x Deadlift 80/55kg
15 x Chest to Bar Pull Ups
WOD - Monday, 21st September, 2015
1. "Press"
3 - 3 - 3 - 3 - 3
all between 75% and 80% of 1rm
----------------------
2. As Many Rounds as Possible in 20 Minutes of -
15 x Clean and Jerk 60/40kg
Rest 1 Minute
15 x Clean and Jerk 70/45kg
Rest 1 Minute
15 x Clean and jerk 80/50kg
Rest 1 Minute
15 x Clean and Jerk 100/65kg
Rest 1 Minute
15 x Clean and Jerk 110/70kg
Rest 1 Minute
15 x Clean and Jerk 117.5/75kg
WOD - Saturday, 19th September, 2015
1. "Bench Press"
Take 12 Minutes to find your heaviest 3 reps
---------------------
2. With 10 Minute Cap, Perform -
Run 1600m
Max Rounds of -
10 x Toes to Bar/20 x Sit Ups
3 x Overhead Squat @70% of 1rm
(no racks, unless injury doesn't allow transition)
WOD - Friday, 18th September, 2015
1. For Time -
100 x Double Unders
1 x Snatch @60% of 1rm
Run/Row 100m
90 x Double Unders
1 x Snatch @70% of 1rm
Run/Row 200m
80 x Double Unders
1 x Snatch @80% of 1rm
Run/Row 300m
70 x Double Unders
1 x Snatch @85% of 1rm
Run/Row 400m
60 x Double Unders
1 x Snatch @90% of 1rm
Run/Row 500m
50 x Double Unders
1 x Snatch @95%
Run/Row 600m
40 x Double Unders
1 x Snatch @1rm
Every time a snatch attempt is missed you must perform 5 x Clean and Jerk at the snatch weight missed before moving on to next run/row.
This includes the final lift of the WOD -
WOD - Thursday, 17th September, 2015
1. As Many Rounds as Possible in 20 Minutes of -
10 x Burpee Pull Overs
30 x Squats
Run 200m
Rest 2 Minutes -
2. As Many Metres as Possible in 5 Minutes of -
????????????
Going to miss this amazing human.
WOD - Wednesday, 16th September, 2015
1. "Front Squat"
4@75% - 4@80% - 4@85% - 2@90% - 1@95%
------------------
2. With a 14 Minute Cap, Perform -
2 Rounds of -
50 x Push Ups
40 x Chest to Overhead 30/20kg
30 x Front Squat 30/20kg
Max Rounds of -
8 x Toes to Bar/Sit Ups
10 x Snatch 30/20kg
WOD - Tuesday, 15th September, 2015
1. As Many Rounds as Possible in 30 Minutes of -
3 x Strict Handstand Push Ups
6 x Deadlift 125/85kg
9 x Box Jumps 24/20"
27 x Double Unders
Rest 1 Minute
WOD - Monday, 14th September, 2014
1. For Time, 21 - 18 - 15 - 12 - 9 - 6 - 3 of -
Wall Ball 10/7kg
Kettlebell Swings 24/16kg
Burpees (to a pull up bar)
Chest to Bar Pull Ups
Sit Ups (RX+ option - GHD)
WOD - Saturday, 12th September, 2015
1. With a 30 Minute Cap, Perform -
"Isabel"
30 x Snatch 60/40kg
Rest 2 Minutes
"Diane"
21 - 15 - 9 of -
Deadlift 102/70kg
Handstand Push Up
Rest 2 Minutes
2 Round of "Kelly"
Run 400m
30 x Box Jump 24/20"
30 x Wall Ball 10/7kg
Time Remaining - Max Rounds "Cindy" -
5 x Pull Ups
10 x Push Ups
15 x Squats
WOD - Friday, 11th September, 2015
1. In teams of 3, For Time -
100 x Burpee Box Jump Over 24/20" (1 each at a time)
21 x 100m Shuttle Run (1 each at a time)
100 x Slam Ball 22/9kg (1 each at a time)
100 x Dumbbell Hang Snatch 20/15kg (Alt Arms - 10 each at a time)
Each Partner at some stage of the WOD must run/row a total of 1600m, individually or as a team.
The 800m track is not compulsory. Any track used at CFH can be used.
WOD - Thursday, 10th September, 2015
1. Take 12 Minutes to find a Heavy Single of a -
Thruster
(No Racks used)
-----------------------
2. With a 12 Minute Cap, Perform -
40 x Deadlifts 60/40kg
30 x Clean and Jerk 60/40kg
Max Rounds in time remaining of -
5 x Thruster 60/40kg
10 x Chest to Bar Pull Ups
WOD - Wednesday, 9th September, 2015
1. "Front Squat"
3@55% - 3@65% - 3@75% - 2 x (3@87.5%)
---------------------------
2. As Many Rounds as Possible in 17 Minutes of -
50 x Sit Ups
50 x Strict Press 20kg (Barbell or DB's)
25 x Box Jumps 24/20"
WOD - Tuesday, 8th September, 2015
1. "Bench Press"
3 - 3 - 3 - 3 - 3
all @80 - 85% of 1rm
--------------------
2. As Many Rounds as Possible in 15 Minutes of -
10 x Wall Ball 10/7kg
20 x Kettlebell Swings 24/16kg
40 x Double Unders
WOD - Monday, 7th September, 2015
1. "Luce"
For Time, 3 Rounds of -
Run 1km
10 x Muscle Ups/20 x Strict Pull Ups
100 x Squats
Where possible wear a 10kg vest.
WOD - Saturday, 5th September, 2015
1. As Many Rounds as Possible in 20 Minutes of -
3 x Chest to Overhead 70/45kg
5 x Back Squat 70/45kg
1 x Rope Climb
Then take 8 Minutes to Find a Heavy Single of -
Clean and Jerk
WOD - Friday, 4th September, 2015
1. In teams of 2, For Reps -
6 Rounds on each movement -
For 30 seconds Partner 1 works while partner 2 rests.
Then,
Partner 2 will work for 30 seconds while partner 1 rests.
For 6 Rounds (6 Minutes)
Chest to Bar Pull Ups
Wall Ball 10/7kg
Air Bike (Calories)
DB Snatch 20/15kg (Alternating Arms)
Row (Calories)
WOD - Thursday, 3rd September, 2015
1. As Many Rounds as Possible in 10 Minutes of -
4 x Squat Snatch 50/35kg (Unbroken)
3 x Overhead Squat 50/35kg
2 x Walk Lunge 50/35kg (Barbell Overhead)
(If dropped Run 100m)
1.a) Then, Take 5 Minutes to find a heavy single of -
Snatch
Then, Immediately on to -
2. As Many Rounds as Possible in 8 Minutes of -
5 x Burpee Pull Ups
10 x Sumo Deadlift High Pull 50/35kg
30 x Double Unders
WOD - Wednesday, 2nd September, 2015
1. As Many Rounds as Possible in 30 Minutes of -
Run 400m
3 Rounds of -
5 x Handstand Push Ups
10 x Push Ups
15 x Med Ball Clean Thruster 22/9kg
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