Saturday 31 01 2015

Partner Lumberjack 20

In partners  two rounds for time of:
20 Deadlifts  125/85kg
Run 400m
20 Kettlebell Swings 32/24kg
Run 400m
20 Overhead Squats  50/35kg
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull ups
Run 400m
20 Box jumps  24/20″
Run 400m
20 Dumbbell Squat Cleans 20/15kg
Run 400m

45 minute cut off!


Partner 1 will complete 20 Deadlifts and Run 400m then Partner 2 who will complete 20 […]

By |January 31st, 2015|WOD| Comments

Friday 30 01 2015

“Tabata Fight Gone Bad”

20 seconds of work followed by 10 seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall balls (Reps)
Sumo deadlift high-pull (Reps)
Box Jump (Reps)
Push press (Reps)
Row (Calories)

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is […]

By |January 30th, 2015|WOD| Comments

Thursday 29 01 2015

3 efforts of:
As many reps as possible in 4 minutes of:
5 Tyre Flip
5 Burpees

As many rounds as possible in 10 minutes of:
20 Kettlebell Swings
Run 200m with Kettlebell

By |January 29th, 2015|WOD| Comments

Wednesday 28 01 2015

Power Snatch

As many rounds as possible in 10 minutes of:
5 Power Snatch
5 Bar facing Burpees

By |January 28th, 2015|WOD| Comments

Monday 26 01 2015

Australia day with a hero Workout WooD
5 Rounds for time of:
400m Run
10 Burpee Box Jumps
10 Sumo-Deadlift High-Pull
10 Thrusters
Rest 1 Minute

By |January 27th, 2015|WOD| Comments

Tuesday 27 01 2015

Back Squat

AMRAP 12 minutes of:
50 Double unders
30 Pistols 15 per leg
10 Pull ups

By |January 27th, 2015|WOD| Comments

Friday 09 01 2014

Floor Press

4 Round for a time of:
Wall Balls 20/14lb
Double unders 
Rope Climb

By |January 9th, 2015|WOD| Comments

Thursday 08 01 2014

Push Jerk

10 Min AMRAP of:
Lateral Bar Burpees
Box Jumps
sumo deadlift high pull

By |January 8th, 2015|WOD| Comments

Wednesday 07 01 2015

Power Snatch
Good Mornings

10 Rounds for a time of:
Dumbbell Thrusters (weight for unbroken)
Kettlebell Swings


By |January 7th, 2015|WOD| Comments

Tuesday 06 01 2015

Front Squat
Push Press
Barbell Row

4 Rounds for a time of:
Toes to Bar
Walking Lunge

Windshield Wiper

Phil Doing the Windshield Wiper

By |January 6th, 2015|WOD| Comments