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

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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)

WOD - Friday, 30th October, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3 - 3 - 3

all @77% of 1rm

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

1 x Muscle Up

1 x Snatch 60/40kg

2 x Muscle Ups

2 x Snatch 60/40kg

3 x Muscle Ups

3 x Snatch 60/40kg

4 x Muscle Ups

4 x Snatch 60/40kg..... etc etc.

WOD - Thursday, 29th October, 2015

1. For Time, 5 Rounds of -

20 x Box Jumps 24/20"

15 x Strict Press 20kg

5 x Wall Climbs

Run 400m

WOD - Wednesday, 28th October, 2015

1. For Time - 12, 9, 6 of -

Deadlift 140/100kg

Deficit Handstand Push Ups (2 Plates)

(7 Minute Cap)

-------Rest 3 Minutes-------

2. For Time - 9, 6, 3 of -

Hang Power Clean 100/70kg

Front Squat 100/70kg

(7 Minute Cap)

---------Rest 3 Minutes-------

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

10 x Squats (holding weight plate 20/10kg)

10 x Oblique Twists 20/10kg

Run 100m

WOD - Tuesday, 27th April, 2015

1. With a 8 Minute Cap, Perform for Time -

150 x Double Unders

100 x Kettlebell Swings 24/16kg

50 x Wall Ball 10/7kg

Max Reps Push Ups

Rest 3 Minutes -

2. With a 8 Minute Time Cap, Perform for Time -

30 x Push Ups

50 x Wall Ball 10/7kg

100 x Kettlebell Swings 24/16kg

150 x Double Unders
Max Goblet Squats 24/16kg

Rest 3 Minutes

3. With a 3 Minute Time Cap -

40 x Toes to Bar

Max Run Metres (50m Shuttles)

WOD - Monday, 26th October, 2015

1. "Clean/Front Squat/Jerk"

Take 20 Minutes to find your heaviest complex

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

3 x Power Clean 80/50kg

5 x Chest to Bar Pull Ups

7 x Burpees (over the bar)

WOD - Saturday, 24th October, 2015

1. For Time, 10 Rounds of -

10 x Pull Ups

10 x Push Ups

10 x Sit Ups

10 x squats

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2. Time Trial - For Time -

Run 800m

WOD - Friday, 23rd October, 2015

1. In Teams of 2, With a 9 Min Cap, Perform -

70 x Deadlifts 100/70kg (5 for 5)

50 x Clean and Jerk 80/50kg (1 for 1)

Max Reps Toes to Bar/Sit Ups (5 for 5)

Rest 3 Minutes 

2. In teams of 2, With a 9 Min Cap, Perform  -

70 x Deadlifts 80/50kg (5 for 5)

50 x Snatch 60/40kg (1 for 1)

Max Toes to Bar/Sit Ups (5 for 5)

Rest 3 Minutes -

3. In teams of 2, With a 9 Min Cap, Perform  -

70 x Hang Power Clean 60/40kg (5 for 5)

70 x Chest to Overhead 60/40kg (5 for 5)

Max Bar Muscle Ups/Strict Pull Ups

WOD - Thursday, 22nd October, 2015

1. Pistol Practice -

Take 10 Minutes to practice or develop your pistol squats

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2. For Time, 5 Rounds of -

Run 400m

25 x Burpees (To a pull up bar)

WOD - Wednesday, 21st October, 2015

1. For Time, 100 Rounds of -

1 x Power Clean 50/35kg

2 x Lunge 50/35kg in Front Rack

1 x Press 50/35kg

WOD - Tuesday, 20th October, 2015

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

5 x Box Jumps 30/24kg

30 x Double Unders

Rest 2 Minutes

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

Ground to Overhead (Dumbbells- 20/15KG)

Rest 2 Minutes 

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

30 seconds Max Cals Air Bike

30 seconds Rest

Rest 2 Minutes

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

5 x Chest to Bar Pull Ups

10 x Wall Balls 10/7kg

Rest 2 Minutes

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

Handstand Push Ups

Rest 2 Minutes

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

30 seconds Max Reps Slam Balls

30 seconds Rest

WOD - Monday, 19th October, 2015

1. "Push Press"

3 - 3 - 3 - 3 - 3 

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

2. For Time -

30 x Snatch 60/40kg

30 x Thrusters 60/40kg

at the top of each minute

3 x Muscle Ups/5 x Jump Pull Ups

WOD - Saturday, 17th October, 2015

1. "Bench Press"

Take 15 Minutes to find your heaviest 10 reps

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

6 x Wall Climbs (1 each)

10 x Deadlift @ Body Weight (5 each)

12 x Bench Press @ Body Weight (6 each - One rack per team, used only)

WOD - Friday, 16th October, 2015

1. As Many Rounds as Possible in 7 Minutes of -

5 x Muscle Ups

3 x Clean and Jerk 80/50kg

Rest 3 Minutes 

2. As Many Rounds as Possible in 6 Minutes of -

3 x Thrusters 80/50kg

2 x Walk Lunge (80/50kg in front rack)

Rest 3 Minutes

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

3 x Chest to Overhead 80/50kg

1 x Rope Climb

Rest 3 Minutes

4. As Many Reps as Possible in 4 Minutes of -

Snatch 80/50kg

WOD - Thursday, 15th October, 2015

1. With a 10 Minute Cap, Perform for time -

50, 40, 30, 20, 10 of -

Double Unders

Sit Ups

Then, with a 10 Minute Cap, Perform for Time -

50, 40, 30, 20, 10 of -

Double Unders

Walk Lunge

Then with a 10 Minute Cap, Perform for Time -

30, 20, 10 of -

Kettlebell Swings 24/16kg

Burpees (to a pull up bar)

WOD - Wednesday, 14th October, 2015

1. "Power Clean"

Take 15 Minutes to find your heaviest 3 Reps

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

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

10 x Push Ups (Hand off Ground)

8 x Strict Pull Ups

6 x Deadlift 70/45kg

4 x Front Squat 70/45kg

WOD - Tuesday, 13th October, 2015

1. Every 2 Minutes Perform 2 Rounds of the following for 

32 Minutes -

1/2 Min. 24 Cal on Air Bike

3/4 Min. 24 Cal on Rower

5/6 Min. 20 x Burpees

7/8 Min. 15 x Toes to Bar/20 x Sit Ups

9/10 Min. 15 x Thrusters 20/15kg

 11/12 Min. 15 x Slam Ball 22/9kg

13/14th Min. 30 x Wall Ball 

15/16th Min. Run 300m

WOD - Monday, 12th October, 2015

1. "Push Press"

Take 15 Minutes to work up to your heaviest 5 reps

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

2. For Time, 3 Rounds of -

Run 400m

15 x Kettlebell Swings 32/24kg

15 x Chest to Bar Pull Ups

WOD - Saturday, 10th October, 2015

1. In Teams of 2, For Time -

100 x Slam Ball 22/9kg (Swap as needed)

100 x Med Ball Cleans 22/9kg (Swap as needed)

200 x Walk Lunge (with slam ball in goblet hold - swap as needed)

(Partner not working must hold 2 x 20/15kg DB's Overhead)

WOD - Friday, 9th October, 2015

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

8 x Strict Pull Ups

12 x Thrusters 40/30kg (DB's for BBF)

Rest 30 seconds

10 x Hang Snatch 40/30kg (DB Snatch - 5 ea/arm for BBF)

12 x Toes To Bar/Sit Ups (x2)

Rest 30 Seconds

5 x Strict Handstand Push Ups

10 x Burpees (Over the bar)

Rest 30 seconds

WOD - Thursday, 8th October, 2015

1. Every Minute on the Minute for 10 Minutes -

1 x Clean & Jerk

Starting at 25kg below 1rm and increase by 2.5kg each minute.

If one lift is missed do not increase weight the following minute.


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

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

12 x Chest to Overhead 50/35kg
12 x Box Jump 24/20"

WOD - Wednesday, 7th October, 2015

1.  With a 40 Minute Cap, Perform -

Run/Row/Ride 1600m

Rest 3 Minutes

Run 1200m

Rest 3 Minutes

Run 800m

Rest 3 Minutes

Run 400m 

Rest 2 Minutes

Run 400m

Rest 2 Minutes

Run 400m

Time Remaining - Max Jumping Pull Ups/Max Muscle Ups

WOD - Tuesday, 6th October, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3

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2. For Time -

25 x Burpees (onto a plate)

50 x Double Unders

75 x Squats

WOD - Monday, 5th October, 2015

1. In teams of 2 - For Time, 2 Rounds of -

Run 200m (as a team with your Kettlebell 24/16)

100 x Kettlebell Swings 24/16kg

Run 200m (as a team with your Kettlebell 24/16kg)

100 x Goblet Squats 24/16kg

Run 200m (as a team with your Kettlebell 24/16kg)

WOD - Saturday, 3rd of October, 2015

1. In teams of 2, For Time -

100 x Burpee Box Jumps (1 for 1)

100 x Handstand Push Ups/DB Push Press (5 for 5)

100 x DB Thrusters 20/15kg (5 for 5)

100 x Toes to Bar/Sit Ups (5 for 5)

WOD - Friday, 2nd October, 2015

1. For Time and Max Load, 5 Rounds of -

3 Rounds of -

5 x Chest to Bar Pull Ups

10 x Wall Ball 10/7kg

then -

1 x Clean and Jerk 

(each attempt must be above 85% of 1rm)

Record Time and Total Load Lifted for 5 lifts.