Friday 31 01 2014

Good morning 5 -5 -5

AMRAP 20 mins of:
50 Double Unders
30 Wall Balls, 20lb/14lb
10 Burpees
2 Muscle Ups

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By |January 31st, 2014|WOD| Comments

Thursday 30 01 2014

“Macho Man”

Every Minute on the Minute (EMOTM) for as long as possible of:
3 Power Cleans, 85kg (60kg)
3 Front Squats, 85kg (60kg)
3 Jerks, 85kg (60kg)

If you do not get 6 rounds, drop the weight back and continue until you do

Post results to comments, Log results online (Beyond the Whiteboard)

By |January 29th, 2014|WOD| Comments

Wednesday 29 01 2014

“The Seven”

7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 61/43 kg
7 Knees To Elbows
7 Deadlifts, 111/79 kg
7 Burpees
7 Kettlebell Swings, 32/24 kg
7 Pull-ups

Post results to comments, Log results online (Beyond the Whiteboard)

By |January 28th, 2014|WOD| Comments

Tuesday 28 01 2014

Back Squat 3 -3 -3 -3 -3

In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups

Post number for each exercise and total reps for 15 minutes to comments.  Log results online (Beyond the Whiteboard)

By |January 27th, 2014|WOD| Comments

Monday 27 01 2014

Partner Chipper
1000m run
150 Wall Ball 20lb (14lb)
100 Kettelbell Swings 24kg (16kg)
75 Plate Lunge 20kg (15kg)
50 Handstand Pushups
1000m run

Working in pairs, sharing the reps, Run is 1000m per person.

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By |January 27th, 2014|WOD| Comments

Sunday 26 01 2014

Australia Day!

By |January 26th, 2014|WOD| Comments

Friday 24 01 2014

5 Min AMRAP
2 Cleans 80/50 kg

Rest 2 Min

5 Min AMRAP
5 Shoulder to Overhead 80/50 kg

Rest 2 Min

10 Deadlifts 80/50 kg

1 Min Burpee Over Bar

Rest 1 Min

30 Sec Burpee Over Bar
30 Sec Rest
30 Sec Burpee Over Bar

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By |January 23rd, 2014|WOD| Comments

Thursday 23 01 2014

4 rounds of:
Sled Push, 70/50 kg, 20 m
Rest 60 sec
Row, 200 m

Rest 5min
Then,

3 rounds for time of:
15 Thrusters, 60/40 kg
15 Burpee Box Jumps, 24/20 in
15 Chest-to-bar Pull-ups

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By |January 22nd, 2014|WOD| Comments

Wednesday 22 01 2014

Sumo Deadlift 3 -3 -3 -3

21-18-15-12-9-6-3 reps, for time of:

Sit ups
Wall Ball, 20/14 lbs
Kettlebell Swing, 24/16 kg

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By |January 22nd, 2014|WOD| Comments

Tuesday 21 01 2014

The Bear Complex

Five rounds, each for time of, Seven sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

The bar cannot be released during the rep cycle, Rest as needed between rounds and increase weight each round.

Post results to comments. Log results online (Beyond the Whiteboard)

By |January 21st, 2014|WOD| Comments