WOD - Saturday, 4th October, 2014

1. With a 10 Minute Cap, perform 3 Rounds For Time of -

50 x Squats

50 x Walk Lunge

50 x Double Unders

Rest 3 Minutes -

For Time -

100 x Push Ups

(6 Minute Cap)

Rest 3 Minutes -

For Time -

Run 800m

20 x Muscle Ups/20 x Strict Pull Ups

(8 Minute cap)

WOD - Friday, 3rd October, 2014

1. "Front Squat"

3@80% - 2@90% - 1@100% - 2@85% - 3@80% - 3@80% - 3@80%

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2. Every 90 sec for 15 Minutes -

8 x Chest To Bar Pull Ups

8 x Deadlifts 140/100kg

8 x Burpees (Lateral Jump over Bar) 

Record completed rounds within 90 seconds. If you fall behind 90 sec per round, AMRAP for 15 Minutes

WOD - Thursday, 2nd October, 2014

1. In teams of 2, As Many Rounds as Possible in 40 Minutes -

800m Farmers Carry 2 x 24/16kg

50 x Box Jumps (1 for 1)

50 x Push Ups (1 for 1 - partner not performing push up must hold top of the push up)

50 x Wall Ball 10/7kg (1 person working at a time - partner not working holds bottom of squat)

50 x Sit Ups (1person working at a time - partner not working holds top of the push up)

WOD - Wednesday, 1st October, 2014

1. For Time -

25 x Thrusters 42/30kg

Run 400m

20 x Thrusters 50/35kg

Run 400m

15 x Thrusters 60/40kg

Run 400m

10 x Thrusters 70/45kg

Run 400m

5 x Thrusters 80/50kg

Run 400m

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2. "Hollow Rockin"

WOD - Tuesday, 30th September, 2014

1. With a 26 Minute Time Cap -

3 Rounds of -

40 x Burpees (To a Pull Ups Bar)

50 x Kettlebell Swings 24/16kg

80 x Double Unders

Then -

Run 800m

Then in Time Remaining -

Max Rope Climbs/Sit Ups

WOD - Monday, 29th September, 2014

1. "Power Clean"

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

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2. "CrossFit Games Event 6 - 21 - 15 - 9 Complex"

For Time -

8 x Deadlift 70/50kg

7 x Cleans 70/50kg

6 x Snatch 70/50kg

8 x Pull Ups

7 x Chest To Bar Pull Ups

6 x Bar Muscle Ups

6 x Deadlift 70/50kg

5 x Cleans 70/50kg

4 x Snatch 70/50kg

6 x Pull Ups

5 x Chest To Bar Pull Ups

4 x Bar Muscle Ups

4 x Deadlift 70/50kg

3 x Cleans 70/50kg

2 x Snatch 70/50kg

4 x Pull Ups

3 x Chest To Bar Pull Ups

2 x Bar Muscle Ups

WOD - Saturday, 27th September, 2014

1. Take 12 Minutes to Find Your 1RM -

Bench Press

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

Run 400m

10 x Burpee Pull Ups

15 x Burpee Box Jumps

50 x Squats