WOD - Thursday, 16th October, 2014

1. Take 15 Minutes to Find Your 1RM -

Overhead Squat 

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2. As Many Rounds as Possible in 13 Minutes of -

Run 400m

50 x Squats with a Weight Plate 25/15kg

WOD - Wednesday, 15th October, 2014

1. For Reps, 4 Rounds of -

1 Minute Row (Calories)

30 seconds rest

1 Minute Push Ups

30 seconds rest

1 Minute Sit Ups

30 seconds rest

1 Minute Squats

30 seconds rest

1 Minute Handstand Hold (Minus 5 reps from your score every time you come off the wall)/Hold a loaded barbell overhead if scaling)

30 seconds rest

WOD - Tuesday, 14th October, 2014

1. "Front Squat"

3 - 2 - 2 - 3 - 3 - 3

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

10 x Kettlebell Swings 24/16kg

8 x Chest to Bar Pull Ups

6 x Wall Ball 10/7kg

WOD - Monday, 13th October, 2014

1. "Push Press"

3 - 3 - 2 - 2 - 2 - 1

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2. For Time, 3 Rounds of -

10 x Overhead Squats 50/35kg

12 x Toes to Bar

15 x Burpees (to a Pull Up Bar)

"Killin It"

WOD - Saturday, 11th October, 2014

1. In Same Gender Pairs, As Many Reps as Possible in 10 Minutes of -

20 x Snatch 62/42kg (work shared for each)

20 x Snatch 70/47kg

20 x Snatch 82/57kg

20 x Snatch 93/62kg

20 x Snatch 102/67kg

Max Reps - Snatch 112/70kg

(Scaling - Start at 65% of your 1rm Snatch and increase by 5% each change)

If your not competing in the team series 2 bars with different weights can be used.

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2. Complete as many reps as possible in 20 minutes of:

(In Teams of 4) Each athlete performs as a relay:

                                       9 x burpee box jumps 20" -  9 x squat cleans, 70/47 kg

Then, each athlete performs as a relay:

                                      12 x burpee box jumps, 20" -  12 x squat cleans, 70/47kg

Then, each athlete performs as a relay:

                                      15 x burpee box jumps 20"  -   15 x squat cleans, 155/105 lb.

Etc., adding 3 reps to each exercise each round.

Video Demos

WOD - Friday, 10th October, 2014

1. For Time 9, 6, 3 of  -

Front Squat 100/60kg (or 65% of 1rm)

Bar Muscle Up/Strict Pull Up

(8 Minute Cap)

Rest 4 Minutes

For Time, 3 Rounds of -

12 x Thrusters 42/30kg

12 x Pistols (Alternating Legs)

12 x Pull Ups

(8 Minute Cap)

Rest 4 Minutes

For Time, 3 Rounds of -

12 x Power Snatch 42/30kg

10 x Sumo Deadlift High Pull 42/30kg

Run 400m

(12 Minute Cap)

WOD - Thursday, 9th October, 2014

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

15 x Kettlebell Swings 24/16kg

10 x Burpees (head touch)

Run 100m

Rest 4 Minutes -

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

10 x Wall Ball 10/7kg

10 x Sit Ups with Med Ball

10 x Walk Lunge (Med Ball Overhead)

Drop Ball = 20 x Burpees (Head Touch)

Rest 2 Minutes -

3. As Many Metres as Possible in 4 Minutes of -

Crawling Like Bears