WOD - Friday, 17th January, 2014

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

9 x Deadlift 70/50kg

12 x Box Jump 24/20"

24 x Double Unders

Immediately after WOD take 12 Minutes to find your 1RM -

Front Squat

Think of the thousands of tourists who had photos in front of signs like these last year in LA...... Then, think of the handful of gifted athletes who took similar photos in front of signs like these......

Below - Part of the gifted few..... #PROVEN

WOD - Thursday, 16th January, 2014

1. With a 7 Minute Time Cap -

Run 800m

Max Metres Bear Crawl

Rest 4 Minutes

2. As Many Reps as Possible in 4 Minutes of -

 Bear Complex 60/40kg

Rest 4 Minutes

3. As Many Reps as possible in 5 Minutes of -

Muscle Ups/Sit Ups

Rest 4 Minutes 

4. With a 7 Minute Time Cap -

Run 800m

30 x Kettlebell Swings 32/24kg

Max Double Unders

"Poppy Zane"

WOD - Wednesday, 15th January, 2013

1. "Front Squat"

2 - 2 - 2 - 2 - 2

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2. "Mary"

As Many Rounds as Possible in 20 Minutes of -

5 x Handstand Push Ups

10 x Pistol Squats (Alternate)

15 x Pull Ups

WOD - Tuesday, 14th January, 2014

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

3 x Snatch 60/40kg

3 x Toes to Bar

6 x Snatch 60/40kg

6 x Toes to Bar

9 x Snatch 60/40kg

9 x Toes to Bar

12 x Snatch 60/40kg

12 x Toes to Bar

15 x Snatch 60/40kg

15 x Toes to Bar

Ascending ladder of 3's for each movement until time ends.

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2. As Many Reps as Possible in 5 Minutes of  -

1 x Thruster 60/40kg

1 x Burpee (Lateral Jump Over Bar)

2 x Thrusters 60/40kg

2 x Burpees (Lateral Jump Over Bar)

3 x Thrusters 60/40kg

3 x Burpees (Lateral Jumps Over Bar)

4 x Thrusters 60/40kg

4 x Burpees (Lateral Jumps Over Bar)

Ascending ladder of 1 until time ends

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3. For Time, 3 Rounds of -

20 x Push Ups

50 x Double Unders

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