WOD - Saturday, 4th January, 2013

1. Partner WOD

For Time -

70 x Toes to Bar/Knee Raise (1 Partner working while 2nd partner hangs from bar)

60 x Handstand Push Ups (1 Partner works while other holds handstand)

50 x Chest to Overhead 75/50kg (1 partners work while 1 partner maintains front rack)

40 x Burpee Box Jumps 24/20" (Alternating)

200 x Double Unders (Partner 1 performs 100 - Then Partner 2 performs 100)

Run 800m (carry 1 x 20kg plate - not each)

(groups can only be working while one partner is maintaining the above resting positions)

40 min cut off

WOD - Friday, 3rd January, 2014

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

Run 800m

75 x Back Squats 60/40kg

Max Burpees to a 6" Target

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2. Death by -

Snatch 60/40kg

"Just Keep Pushing"

WOD - Thursday, 2nd January, 2013

1. "Diane"

For Time, 21 - 15 - 9 of -

Deadlift 102/70kg

Handstand Push Up

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2. Optional, For Time, 2 Rounds of  -

100 x Thrusters 20kg

WOD - Tuesday, 31st December, 2013

1. As Many Reps As Possible in 13 Minutes of -

3 x Thrusters 45/30

3 x Pull Ups

6 x Thrusters 45/30kg

6 x Pull Ups

9 x Thrusters 45/30kg

9 x Pull Ups

3 x Thrusters 60/40kg

3 x Chest To Bar Pull Ups

6 x Thrusters 60/40kg

6 x Chest To Bar Pull Ups

9 x Thrusters 60/40kg

9 x Chest to Bar Pull Ups

3 x Thrusters 75/50kg

3 x Bar Muscle Ups

6 x Thrusters 75/50kg

6 x Bar Muscle Ups

9 x Thrusters 75/50kg

9 x Bar Muscle Ups

Time Remaining - Max Reps of Clean and Jerk @ 75/50kg

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2. Optional - For Time -

CWOD or Row 1KM 

MA

WOD - Monday, 30th December, 2013

1. As Many Rounds as Possible in 15 Minutes of -

12 x Wall Ball 10/7kg

10 x Chest To Overhead 50/35kg

8 x Box Jump 24/20"

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2. Optional - For Time -

50 x Toes to Bar

WOD - Saturday, 28th December, 2013

1. Introduction/Practice of the -

Muscle Up

(15 Minutes)

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2. "Nate"

As Many Rounds As Possible in 20 Minutes of -

2 x Muscle Ups or 6 x Push Ups

4 x Handstand Push Ups

8 x Kettlebell Swings 32/24kg

WOD - Friday, 27th December, 2013

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

5 x Burpees (Head Touch)

10 x Kettlebell Swings 24/16kg

20 x Double Unders

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2. Optional - For Time -

100 x Sit Ups

75 x Push Ups