WOD - Wednesday, 12th February, 2014

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

10 x Thrusters 40/30kg

10 x Toes To Bar

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

4 x Burpees

8 x Kettlebell Swings 24/16kg

24 x Double Unders

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

4 x Strict Pull Ups

6 x Pull Ups

10 x Push Ups

WOD - Tuesday, 11th February, 2014

1. Take 15 Minutes to find your -

"Max Deadlift"

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2. "Barraza"

As Many Rounds as Possible in 18 Minutes of -

Run 200m

9 x Deadlifts 125/82kg

6 x Burpee Bar Muscle Ups

Who Holds You Accountable?

WOD - Monday, 10th February, 2014

1. Front Squat

5 - 5 - 5 - 5 - 5

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

5 x Deadlifts 50/35kg

5 x Hang Cleans 50/35kg

5 x Front Squats 50/35kg

5 x Strict Press 50/35kg

"Good Times"

WOD - Saturday, 8th February, 2014

1. "Kristy"

In Teams of two, for time -

50 x Squat Cleans 50/35kg (Alternating Reps - 1 for 1)

Rest 2 Minutes

50 x Chest To Bar Pull Ups (If Partner 1 drops off the bar, partner 2 must commence and Vice Versa)

Rest 2 Minutes

50 x Burpees (Alternating Reps - 1 for 1 - Fully standing before partner begins next rep)

Rest 2 Minutes

50 x Deadlifts 50/35kg (Alternating Reps - 1 for 1)

Rest 2 Minutes

Run 800m with KB in front rack position for each partner 24/16kg (No Front Rack = Stop)

Swap arms as often as you like

WOD - Friday, 7th February, 2014

1. With a 30 Minute Time Cap -

Run ?????

Then -

3 Rounds of -

30 x Kettlebell Swings 32/24kg

30 x Box Jumps 30/24"

30 x Sit Ups

Then -

Run ?????

In time remaining Max -

Strict Pull Ups

"What set back in life are you using as an excuse to not fulfil your dreams"?

Time to stop......

WOD - Thursday, 6th February, 2014

1. "Thruster"

2 - 2 - 2 - 2 - 2 

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2. In 8 Minutes Perform for Reps -

The Ascending Ladder of -

2 x Thrusters 45/30kg

2 x Pull Ups 

4 x Thrusters 45/30kg

4 x Pull Ups

6 x Thrusters 45/30 kg

6 x Pull Ups

8 x Thrusters 45/35kg 

8 x Pull Ups

10 x Thrusters 45/30kg

10 x Pull Ups

12 x Thrusters 45/30kg

12 x Pull Ups

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

Time to sign up.....

WOD - Wednesday, 5th February, 2014

1. "Jerk"

3 - 3 - 3 - 3 - 3

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

Burpees

Jump to a Pull Up Bar higher than your vertical Reach.