WOD - Thursday, 23rd January, 2014

1. With a 5 Minute Time Cap -

50 x Thrusters 20kg

Max Toes to Bar

--------------------

3. As Many Rounds as Possible in 8 Minutes of -

80 x Overhead Squat 20kg

Max Sit Ups

---------------------

1. With a 10 Minute Time Cap -

100 x Burpees

Max Reps Deadlift 60/40kg

WOD - Wednesday, 22nd January, 2013

1. "Back Squat"

3 - 3 - 3 - 2 - 2 - 2

---------------------

2. As Many Rounds as Possible in 7 Minutes of -

1 x Clean and Jerk 100/62kg

10 x Box Jumps 30/24"

WOD - Tuesday, 21st January, 2013

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

15 x Wall Ball 10/7kg

10 x Overhead Walking Lunge 20/20kg

50 x Double Unders

------------------------

2. For Time -

150 x Kettlebell Swings 24/16kg

Top of Every Minute -

3 x Wall Climbs

15 Minute cut off

WOD - Monday, 20th January, 2014

1. "Bradley"

For Time, 10 Rounds of -

100m Sprint

10 x Pull Ups

100m Sprint

10 x Burpees

30 seconds Rest

WOD - Saturday, 18th January, 2013

1. "Bench Press"

5 - 5 - 5 - 5 - 5

70 - 80/85% of 1 RM

-------------------------

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

30 x Clean & Jerk  60/40kg

30 x Burpee Pull Ups

30 x Sumo Deadlift High Pull 32/24kg Kettlebell

30 x Front Squats 60/40kg

Each Team Member Will have a Barbell and the reps will be completed in turns.

For example; Partner performs rep 1, Partner 2 Performs rep 2, Partner 1 performs rep 3, Partner 2 Performs rep 4, etc etc.

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"