WOD - Saturday, 5th October, 2013

1. "Bench Press"

1 - 1 - 1 - 1 - 1 - 1 - 1

75% - 102.5% of 1RM

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2. Each For Time -

3 x 800m Run/Row

Precisely 3 Minutes Between Each Effort

WOD - Friday, October 4th, 2013

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

3 x Cleans 100/62kg

30 x Squats

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2. For Time, 10, 9, 8 , 7, 6, 5, 6, 7, 8, 9, 10 of -

Toes to Bar

Back Squat 50/35kg

WOD - Thursday, 3rd October, 2013

1. As Many Rounds as Possible in 25 Minutes -

Run 500m

2 Rounds of -

10 x Pull Ups

10 x Push Ups

30 x Walking Lunge 

WOD - Wednesday, 2nd October, 2013

1. Take 12 Minutes to find your 2RM -

"Press"

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2. For Time, 5 Rounds of -

4 x Deadlift 160/100kg

8 x Handstand Push Ups

15 x Burpees (Head Touch)

Rest 1 Minute

"Enough Said"

WOD - Tuesday, 1st October, 2013

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

10 x Kettlebell Clean and Jerk 24/16kg (Alternating Arm)

20 x Wall Ball 10/7kg

50 x Double Unders

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2. Partner "Grace"

In groups of 2, For Time -

60 x Clean and Jerks 60/40kg

WOD - Monday, 30th September, 2013

1. "Front Squat"

3 - 3 - 3 - 3 - 3

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2. For Time 3 Rounds of -

12 x Burpee Pull Ups

15 x Box Jumps 24/20"

Run 400m

"Please start taking fish oil now to aid your recovery & well being"

WOD - Saturday, 28th September, 2013

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

10 x Box Jumps 24/20"

10 x Wall Ball 10/7kg

10 x Overhead Walk Lunge (20/15kg)

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2. As Many Rounds as Possible in 8 Minutes of -

10 x Deadlift 60/40kg

5 x Lateral Jump Burpees over the Bar

"Be Extraordinary"