WOD - Friday, 13th June, 2014

1. "Bench Press"

5 - 5 - 5 - 5 - 5 

Start at 70% of your 1rm and find your 5RM

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2. 10 Rounds of -

Each round will go for 1 minute. In that time perform the following -

Run 100m

5 x Goblet Squats 32/24kg

Max Reps Kettlebell Swings 32/24kg

Rest 30 seconds between rounds. 

Your score will be total Kettlebell swings for all rounds.

WOD - Thursday, 12th June, 2014

1. For Reps -

3 Minutes on each station for 2 Rounds -

Chest To Overhead (must clean from floor) 60/40kg

Sumo Deadlift High Pull 60/40kg

Toes to Bar

Burpees (to a pull up bar, out of reach)

WOD - Wednesday, 11th June, 2014

1. Every Minute on the Minute for 7 Minutes -

3 x Power Snatch

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2. For Time, 2 Rounds of -

Run 400m

50 x Squats

40 x Walk Lunge

30 x Pull Ups

WOD - Tuesday, 10th June, 2014

1. For Time, 2 Rounds of -

80 x Wall Ball

70 x Double Unders

60 x Kettlebell Swings 24/16kg

50 x Ring Dips/Push Ups

40 x Weighted Sit Ups 20/10kg

30 x Deadlift 80/50kg

WOD - Monday, 9th June, 2014

1. "Front Squat"

3 - 1 - 1 - 2 - 1 - 3 - 3

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2. For Time -

100 x Back Squat 40/30kg

Every 30 seconds Perform 2 x Burpees (Head Touch) 

"Progenex Beanies now available"

WOD - Saturday, 7th June, 2014

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

8 x Strict Pull Ups

10 x Pistol Squats (Alternating Legs)

12 x Push Ups

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2. As Many Rounds as Possible in 14 Minutes of -

1 x Squat Clean 100/62

6 x Burpee Pull Up

9 x Wall Ball 10/7kg

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3. For Time -

100 x Hollow Rocks

5 Minute Cut Off

WOD - Friday, 6th June 2014

1. As Many Rounds as Possible in 20 Minutes of -

3 x Snatch 40/30kg

6 x Overhead Squat 40/30kg

9 x Burpees (Lateral Jump Over Bar)

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2. In Teams of 2 -

As Many Rounds as Possible in 6 Minutes of -

5 x Thrusters 20kg

1 x Wall Climb

1. 1 Team Mate working at a time

 2. If a team lets the barbell hit the floor they will perform - 20 x Burpees