WOD - Monday, 13th January, 2013

1. Clean and Jerk 

1 - 1 - 1

Work up to your Max and have no more than three attempts.

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2. Every Minute on the Minute for 6 Minutes -

1 x Clean

2 x Jerk 

@80% of 1RM

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3. For Reps, 2 Rounds of -

3 Minutes of - Wall Ball 10/7kg

Rest 1 Minute

WOD - Saturday, 11th January, 2013

1. As Many Rounds as Possible in 25 Minutes of -

40 x Burpees (Bar touch - out of reach)

10 x Thrusters 40/30kg

10 x Pull Ups

10 x Kettlebell Swings 24/16kg

30 x Burpees (Bar Touch - out of reach) 

20 x Thrusters 40/30kg

20 x Pull Ups

20 x Kettlebell Swings 24/16kg

20 x Burpees (Bar Touch - out of reach)

30 x Thrusters 40/30kg

30 x Pull Ups

30 x Kettlebell Swings 24/16kg

10 x Burpees (Bar Touch - out of reach)

40 x Thrusters 40/30kg

40 x Pull Ups

40 x Kettlebell Swings 24/16kg

"Man Test"

WOD - Friday 10th January, 2014

1. Push Press

2 - 2 - 2 - 2 - 2 

85 - 95% of 1RM Push Press

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

4 x Deadlift 140/90

6 x Box Jump 30/24"

Run 100m

 Immediately following the amrap above you have - 10 Minutes to find your 1RM

Deadlift

WOD - Thursday, 9th January, 2013

1. Every Minute on The Minute for 15 Minutes, for Load -

Power Clean

(If you are successful with a lift you have to increase load. You must decrease load is if you fail an attempt. You, then can only progress forward once an attempt is successful)

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2. "Nasty Karen"

For Time -

150 x Wall Ball 10/7kg

Every Minute on the Minute perform 5 x Burpees

"To get results, occasionally there must be some discomfort. You have to earn the right to get what you want"

WOD - Wednesday, 8th January, 2014

1. Each For Time -

Run 1600m - Rest 

Run 1200m - Rest 

Run 800m - Rest 

Run 800m - Rest 

Run 400m - Rest 

Run 200m

"It's Part of it"

WOD - Tuesday, 7th January, 2013

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

30 x Front Squats 50/35kg

30 x Deadlift 50/35

30 x Front Squats 70/45kg

30 x Deadlift 70/45kg

20 x Muscle Ups

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2. Death By -

Chest to Overhead 70/45kg

Push Up

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3. As Many Reps as Possible in 3 Minutes of -

Walk Lunge 70/45kg (In Front Rack)

"Box Art"

WOD - Monday, 6th January, 2013

1. "Back Squat"

3 - 3 - 3 - 3 - 3 

all @ 80% of 1RM

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2. For Time, 30 - 20 - 10 -

Ketllebell Swings 24/16kg

Box Jumps 24/20"

Pull Ups

With The Open Looming - Here's a snapshot of last years journey.