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WOD Archive

Thursday, 25th February, 2016

(no boxing at 6am)

For Time –

70 x Burpees

60 x Sit Ups

50 x Kettlebell Swings 24/16kg

40 x Kettlebell Clean and Jerk 24/16kg (alt arms)

30 Handstand Push Ups

15 Minute Cap

Rest 3 Minutes, then –

For Time –

30 x Handstand Push Ups

40 x Clean and Jerk 24/16kg

50 x Kettlebell Swings 24/16kg

60 x Sit Ups

70 x Burpees

15 Minute Cap

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WOD - Archive

Wednesday, 24th February, 2016

In teams of 2, For Time -

As Many Rounds as Possible in 30 Minutes of -

5 x Pull Ups

10 x Push Ups

15 x Squat

Round for Round - 1 team mate working at a time 

Tuesday, 23rd February, 2016
Part A
Choose 1 of the following
a) Take 15 Minutes to find a heavy single of -
Clean and Jerk
or
b) As Many Rounds as Possible in 15 Minutes of -
10 x Squats
10 x Slam Ball 60/30lb
10 x DB Push Press 20/15kg
--------------------
Part B
For Time -
50 x Wall Ball 10/7kg
15 x Muscle Ups/Strict Pull Ups
50 x Wall Ball 10/7kg
15 x Muscle Ups/Strict Pull Ups
15 minute cap

Monday, 22nd February, 2016

Part A

Choose one of the following -

a) Front Squat

2@80% - 2@82% - 2@85% - 2@87% - 1@90% - 1@90%

or

b) As Many Rounds as Possible in 13 Minutes of -

8 x Wall Ball 10/7kg

8 x Push Ups

Run 100m

Part B

With a 13 Minute cap, For Reps -

3 x Clean and Jerk 60/40kg (DB's for BBF)

30 x Double Unders

6 x Clean and Jerk 60/40kg

30 x Double Unders

9 x Clean and Jerk

30 x Double Unders

etc, etc, etc .......

Saturday, 20th February, 2016
In teams of 3, For Time, 15 - 1 of -
Bench Press @Body Weight
Deadlift @1.5 times Body Weight
Squat Clean @3/4 Body Weight
3 bars to be used for each team. Change weight as needed for each team member.


Thursday, 18th February, 2016
a) With an 8 Minute Cap, For Time -
21 - 15 - 9 of -
Thruster 50/35kg (Slam Balls for BBF)
Chest to Bar Pull Ups
Rest 2 Minutes 
b) With an 8 Minute cap perform, For Time -
21 - 15 - 9 of -
Power Clean (DB's for BBF)
Burpee (lateral jump over bar)
Rest 2 Minutes
c) With a 8 Minute cap perform, For Time -
30 x Snatch 60/40kg
(60 x Alt. DB Snatch for BBF)



Wednesday, 17th February, 2016

a) Front Squat

2@80% - 2@80% - 2@85% - 2@85% - 2@90%
------------------------
b) As Many Rounds as Possible in 13 Minutes of -

3 x Muscle Ups/Strict Pull Ups
2 x Squat Snatch 60/40kg/DB Snatch (each arm - BBF)
28 x Double Unders


WOD - Tuesday, 16th February, 2016
For Time, 5 Rounds of -
30 x Wall Ball 10/7kg
30 x Kettlebell Swings 24/16kg
Run 400m


Monday, 15th February, 2016
Part A
Your choice of one of the following -
a) For Time -
Row 2km or Ride 3km
or
b) Push Press
Take 15 Minutes to find your heaviest 3 reps
Part B
As Many Rounds as Possible in 15 Minutes of -
6 x Thrusters 60/40kg
8 x Chest to Bar Pull Ups
12 x Burpees (over the bar)

---------------------------------
Saturday, 12th February, 2016
a) Take 15 Minutes to find your heaviest 2 reps of -
Thruster (from the ground)
b) As Many Rounds as Possible in 12 Minutes of  -
2 x Clean and Jerk 80/50kg
4 x Back Squats 80/50kg
6 x Handstand Push Ups

Friday 11th February, 2016
In teams of 2, For Reps
5 Minutes Air Bike (Cals)
5 Minutes Rowing (Cals)
5 Minutes Hang Squat Cleans 20/15kg
5 Minutes Deadlifts 100/70kg (45% of 1rm)
5 Minutes Strict Ring Dips
1 Team Mate working at a Time

------------------------
Thursday 10th February, 2016
As Many Rounds as Possible in 10 Minutes of -
Run 400m
50 x Double Unders
5 x Power Cleans 90/55kg
Rest 3 Minutes
As Many Rounds as Possible in 10 Minutes of -
Run 100m
10 x Slam Balls 60/30lb
Rest 3 Minutes
As Many Rounds as Possible in 5 Minutes of -
30 x Thrusters 42/30kg (DB's for BBF)
30 x Chest to Bar Pull Ups

-------------------------------
Wednesday, 9th February, 2016
Every 3 Minutes for 30 Minutes perform -
15 x Kettlebell Swings 24/16kg
15 x Burpees (over Kettlebell)
15 x Goblet Squats 24/16kg

------------------------
Monday, 8th February, 2016
Part A
Choose one of the following in part A
1.a) "Back Squat"
3@72% - 3@75% - 3@75% - 3@80% - 3@80%
Or
1.b) As Many Rounds as Possible in 15 Minutes of -
100 x Double Unders
50 x Sit Ups
Run 800m
-------------------
Part B
2. As Many Rounds as Possible in 12 Minutes of -
12 x Box Jumps 24/20"
12 x Burpees
12 Snatch 35/25kg
Immediately take 5 minutes to find your heaviest -
Snatch
OR
For Time -
50 x Push Ups

WOD - Tuesday, 9th February, 2016

1. For Max Reps, 3 Rounds of -

2 Minutes of - Wall Ball

1 Minute of - Chest to Overhead 60/40kg (DB's for BBF)

1 Minute of - Hang Squat Clean 60/40kg (DB's BBF)

2 Minute of - Muscle Ups/Strict Pull Ups

Then, Rest 3 Minutes -

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

3 x Clean and Jerk 60/40kg (DB's for BBF)

9 x Toes to Bar/18 x Sit Ups

WOD - Monday, 8th February, 2016

Part A

Choose one of the following in part A

1.a) “Back Squat”

3@72% – 3@75% – 3@75% – 3@80% – 3@80%

Or

1.b) As Many Rounds as Possible in 15 Minutes of –

100 x Double Unders

50 x Sit Ups

Run 800m

——————-

Part B

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

12 x Box Jumps 24/20″

12 x Burpees

12 Snatch 35/25kg

Immediately take 5 minutes to find your heaviest –

Snatch

OR

For Time –

50 x Push Ups

WOD - Saturday, 6th February, 2016

1. "Bench Press"

5 - 5 - 3 - 3 - 2 - 1

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

2. "Diane"

For Time, 21 - 15 - 9 of -

Deadlift 102/70kg

Handstand Push Ups

WOD - Friday, 5th February, 2016

1. In Teams of 2, For Time, 30 Rounds of -

Run 100m (in 50m shuttles)

30 x Double Unders

10 x Sit Ups

Teams to perform WOD round for round - 1 works while other rests

(each team member will perform 15 Rounds)

35 Min Cap

WOD - Thursday, 4th February, 2016

1. With a 12 Minute Cap, For Time -

27 x Chest to Overhead 60/40kg (DB's for BBF)

Then,

4 Rounds of -

7 x Chest to Bar Pull Ups

7 x Squat Cleans 60/40kg (DB's for BBF)

Then,

27 x Deadlifts 60/40kg

With Time Remaining inside 12 Minutes Find a -

10 RM Overhead Barbell Walk Lunge OR Max Walk Lunges (unweighted)

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

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

5 x Power Cleans 60/40kg (DB's for BBF)

7 x Chest to Bar Pull Ups

21 x Squats

WOD - Wednesday, 3rd February, 2016

PART A

1.a) Take 15 Minutes to find your heaviest 2 reps of -

Power Snatch

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

1.b) Every 3 Minutes for 5 Rounds perform -

Run 400m 

20 x Squats

---------------Part B-------------

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

25 x Wall Ball 10/7kg

20 x Kettlebell Swings 24/16kg

15 x Box Jumps 24/20"

WOD - Tuesday, 2nd February, 2016

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

6 x Deadlift 120/80kg

10 x Ring Dips

12 x Burpees (lateral jump over bar)

Rest 3 Minutes

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

5 x Power Cleans 100/65kg

10 x Burpees (lateral jump over bar)

Rest 3 Minutes 

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

3 x Strict Handstand Push Ups

6 x Strict Pull Ups

Rest 30 seconds

WOD - Monday, 1st February, 2016

Part A

Choose either a) or b) in Part A

a) Take 15 Minutes to find your heaviest -

1 x Squat Clean

1 x Front Squat

1 x Jerk

or

b) As Many Calories/Metres as Possible in 15 Minutes of -

Air Bike/Row/Shuttle Runs

Every 10 calories/100m  perform 15 x Kettlebell Swings 24/16kg
Then rest 30 seconds before starting next round

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

Part B

a) As Many Reps as Possible in 12 Minutes of -

3 x Thrusters 42/30kg

3 x Toes to Bar

30 x Double Unders

6 x Thrusters 42/30kg

6 x Toes to Bar

30 x Double Unders

9 x Thrusters 42/30kg

9 x Toes to Bar

30 x Double Unders

12 x Thrusters 42/30kg

12 x Toes to Bar

30 x Double Unders

etc, etc........

WOD - Saturday, 30th January, 2016

1. With a 13 Minute Cap, For Time, 10 Rounds of -

3 x Muscle Ups

3 x Clean and Jerks 60/40kg

--------Rest 4 Minutes-----

2. For Time -

20 x Deadlifts 100/70kg

30 x Toes to Bar

40 x Kettlebell Swings 24/16kg

50 x Sit Ups

75 x Push Ups

100 x Squats

(15 minute cap)

WOD - Friday, 29th January, 2016

Part A

Your choice of either a.1) or a.2)

a.1) With a 15 Minute cap, For Time -

21 x Squat Snatch @50% of 1rm

15 x Squat Snatch @70% of 1rm

9 x Squat Snatch @85% of 1rm

or 

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

5 x DB Push Press 20/15kg

5 x DB Thrusters 20/15kg

5 x Burpee DB Deadlift 20/15kg

Rest 30seconds

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

REST 3 Minutes, then -

---------------Part B------------

2. With a 15 cap, For Time, 3 Rounds of -

25 x Chest to Bar Pull Ups

12 x Burpee Box Jump 24/20kg

Run 400m

WOD - Thursday, 28th January, 2016

1. For Time -

Buy in -

50 x Overhead Squat 42/30kg

then,

3 Rounds of -

7 x Muscle Ups/Strict Pull Ups

28 x Overhead Walk Lunge 42/30kg

Buy Out - 

100 x Wall Ball 10/7kg

WOD - Wednesday, 27th January, 2016

PART A

your choice of a) or b)

1.a) Every Minute on the Minute for 10 Minutes 

Power Clean

Hang Power Clean

Push Jerk

Start at 75% of 1rm Clean and Jerk

add 2.5kg each min.

Miss = no increase

2 x Misses = decrease weight

OR

1.b) As Many Rounds as Possible in 15 Minutes of -

10 x Burpees

20 x Slam Balls

Run 400m

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

PART B

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

9 x Toes to Bar/18 x Sit Ups

18 x Box Jump Overs 24/20"

36 x Double Unders

WOD - Tuesday, 26th January, 2016

1. In teams of 7, As Many Rounds as Possible in 40 Minutes of -

Wall Ball 10/7kg

Box Jump 24/20"

Burpee Pull Up

DB Push Press 20/15kg
Sit Ups
Push Ups

Row/Air Bike

You will cycle through each movement changing every 20cals on Rower/Air Bike

WOD - Monday, 25th January, 2016

PART A

Choose either option a) or b)

a) Every Minute on the Minute for 10 Minutes of -

5 x Thrusters 42/30

5 x Burpees (lateral jump over bar)

OR

b) As Many Rounds as Possible in 10 Minutes of -

Run 400m

25 x Burpees

-------------Part B-----------

As Many Rounds as Possible in 15 Minutes of -

5 x Handstand Push Ups

7 x Power Clean 80/50kg (DB's for BBF)

9 x Kettlbell Swings 32/24kg

WOD - Saturday, 23rd January, 2016

1. Bench Press

3 - 3 - 3 - 3 - 3 - 3

all @80-85% of 1rm

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

2. "Fight Gone Bad"

1 Minute for reps of each movement - 3 Rounds

1 Min Wall Ball 10/7kg

1 Min Sumo Deadlift High Pull 35/25kg

1 Min Box Jumps 20"

1 Min Push Press 35/25kg

1 Min Row (Calories)

WOD - Friday, 22nd January, 2016

Part A

Choose either a) or b) in part A

a) In teams of 2, For Time -

200 x Wall Ball 10/7

One partner will perform wall ball while the 2nd partner Air Bikes 10 Calories.

Partners will swap roles every 10 calories until 200 Wall Ball total has been performed.

b) "Front Squat"

5@65% - 5@67% - 5@70% - 5@70% - 5@72%

-----------------Part B-------------------

As Many Rounds as Possible in 15 Minutes of -

3 x Hang Squat Clean 60/40kg (Use DB's for BBF)

6 x Thrusters 60/40kg (Use DB's for BBF)

50 x Double Unders

WOD - Thursday, 21st January, 2016

1. In Teams of 2, For Time -

Teammate 1 follows teammate 2 -

Run 400m

20 x Slam Ball 27/14kg

20 x Burpees 

Run 400m

20 x Slam Ball Cleans 27/14kg

20 x Burpees

Run 400m

20 x Slam Ball Throw (over pull up bar)

20 x Burpees

Run 400m

20 x Slam Ball 27/14kg

20 x Burpees

Run 400m

100 x Squat while holding Slam Ball (together)

WOD - Wednesday, 20th January, 2016

1. For Time, 10/5 - 8/4 - 6/3 - 4/2 - 2/1 of -

Muscle Ups/Strict Pull Ups

Strict Handstand Push Ups (2 plate deficit)

(10 Minute Cap)

---------------Rest 2 Minutes--------------

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

10 x Kettlebell Snatch 24/16kg (Alternate Arm)

5 x Chest to Bar Pull Ups

2 x Bar Muscle Ups

-----------------Rest 2 Minutes--------------

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

5 x Kettlebell Thruster 24/16kg R/A

5 x Kettlebell Thruster 24/16kg L/A

10 x Push Ups

10 x Walk Lunge (KB in goblet hold)