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WOD - Tuesday 31st January 2017

31/1/2017

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A) Deadlifts 
5 x 5 Reps
15 mins

B) CFG Open WOD 11.1 & 14.1
10min AMRAP of 
30 Double Unders
15 Power Snatches 35/25kg


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WOD - Monday 30th January 2017

30/1/2017

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A) Front Squats 
15 min to build to a heavy triple

B) 15min AMRAP
5 Clusters 50/35kg
10 Pull Ups
15 Burpees

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Saturday 28th January 2017

28/1/2017

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Commando Steve dropped by for a visit
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WOD - Friday 27th January 2017

27/1/2017

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5 RFT

9 Deadlifts 100/70kg
15 HSPU
21 GHD Sit Ups

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WOD - Thursday 26th January 2017

26/1/2017

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Australia Day WOD

Aussie HERO WOD 'Sher'

3/4 Body Weight Clean
10-9-8-7-6-5-4-3-2-1

Burpee Chin (Dead Hang)
20-18-16-14-12-10-8-6-4-2

Double Unders
30-27-24-21-18-15-12-9-6-3

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WOD - Wednesday 25th January 2017

25/1/2017

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A) Back Squat
EMOM x 10min
Work Sets

B) 3 Rounds for time
200m Run
10 Front Rack Lunges 40/30kg
15 SDLHP 40/30kg
20 Push Ups
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WOD - Tuesday 24th January 2017

24/1/2017

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A) Choose from the following
5 Sets x 5 Unbroken Muscle Ups
6 Sets x 4 unbroken muscle-ups
8 Sets x 3 unbroken muscle-ups
*rest as needed between sets
*scale to C2B pull ups pr pull ups

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WOD - Monday 23rd January 2017

23/1/2017

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A) Squat Cleans 
Find your 1RM
18mins

B) EMOM x 15mins
1st min = 5 Power Cleans T&G 60/40kg
2nd min = 5 S2O 60/40kg
3rd min = 10/8 cals air bike

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WOD - Saturday 21st January 2017

21/1/2017

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Benchmark girl 'Kelly'

Five Rounds for time
400m Run
30 Box Jumps 24/20"
30 Wall Balls 9/6kg

Compare to 27.07.2015

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WOD - Friday 20th January 2017

20/1/2017

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Benchmark Girl 'Isabel'

Complete for time
30 Snatches 60/42.5kg

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WOD - Thursday 19th January 2017

19/1/2017

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Benchmark Girl 'Cindy'

20min AMRAP of

5 Pull Ups
10 Push Ups
15 Squats

Compare to 
09.06.2016 and 04.07.2015

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WOd - Wednesday 18th January 2017

18/1/2017

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A) Back Squats
15 mins to find your 1RM

B) Benchmark Girl 'Annie'
50-40-30-20-10
Double Unders
Sit Ups


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WOD - Tuesday 17th January 2017

17/1/2017

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Benchmark girl 'Diane'

21-15-9

Deadlifts 100/70kg
HSPU

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WOD - Monday 16th January 2017

16/1/2017

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Benchmark Girl ' Helen'

3RFT

400m Run
21 KBS 24/16kg
12 Pull Ups

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WOD - Saturday 14th January 2017

14/1/2017

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Partner Hero WOD 'Murph'

1.6km = 8x200m Alternating
20 Rounds alternating of
5 Pull Ups
10 Push Ups
15 Squats
1.6km Run = 8x200m Alternating

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WOD - Friday 13th January 2017

13/1/2017

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A) Power Cleans
3 Reps E90sec x 5 Sets - Increasing Load

3 Reps E90sec x 5 Work Sets

B) 21 - 15 - 9 RFT
Deadlifts 100/70kg
Burpee Box Jump Overs 24/20"
​
*Buy in: 50 KBS 24/16kg

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WOD - Thursday 12th January 2017

12/1/2017

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A) Back Squats
5 Reps E90sec x 5sets - increasing Load

5 Reps E90sec x 5 Work sets

B) Complete for time:
30 Sit Ups
30 OH Walking Lunges 20/15kg
30 Sit Ups
30 OH Squats 20/15kg
30 Sit Ups


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WOD - Wednesday 11th January 2017

11/1/2017

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A) Push Jerks
5 x 3 Reps
Work Sets
15 min

B) 5 RFT
200m Run
3 continuos Rope Ascents
6 S2O 60/40kg
9 C2B Pull Ups


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WOD - Tuesday 10th January 2017

10/1/2017

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20min AMRAP

50 Double Unders
30 T2B 
15 Snatch 30/25kg

50 Double Unders
25 T2B
15 Snatch 40/30kg

50 Double Unders
20 T2B
15 Snatch 50/35kg

50 Double Unders
15 T2B
15 Snatch 60/40kg

50 Double Unders
10 T2B
AMRAP Snatch 70/45kg

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WOD - Monday 9th January 2017

9/1/2017

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A) Front Squats
5 x 3 Reps work sets
15 min

B) 21 - 15 - 9 RFT
Thrusters 40/30kg
Burpees

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WOD - Saturday 7th January 2017

7/1/2017

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Partner up and share the load

20min AMRAP
5 Cleans 60/40kg
15 KBS 24/16kg
30 Double Unders

Partner Alternating with a 200m Run

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WOD - Friday 6th January 2017

6/1/2017

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24min EMOM
​
1st min = 10-15 GHD Sit Ups
2nd min = 10-15 Back Squats
3rd min = 10-15 Cal Row

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WOD - Thursday 5th January 2017

5/1/2017

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Complete for time

50 Push Ups
40 Pull Ups
30 Deadlifts 100/70kg
20 Box Jumps 30/24"
10 BMU
20 Box Jumps 30/24"
30 Deadlifts 100/70kg
40 Pull Ups
50 Push Ups

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WOD - Wednesday 4th January 2017

4/1/2017

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A) Snatch Complex

E2MOT2M
6 Rounds Increasing Load
1 x Power Snatch
1 x Hang Squat snatch
1 x Overhead Squat

B) 3 RFT of
400m Run
15 Power Snatches 40/30kg
15 T2B

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WOD - Tuesday 3rd January 2017

3/1/2017

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A) Back Squat
5 Reps E90sec x 10 Sets

Start at Bar Weight and increas the load

B) AMRAP 4 min
50 DU Buy In
12 Thrusters 40/30kg
12 Burpees over the bar

Rest 3min

AMRAP 4 min
50 DU Buy in
8 thrusters 50/35kg
8 Burpees over the bar

Rest 3min

AMRAP 4min
50 DU Buy In
4 Thrusters 60/40kg
4 Burpees over the bar

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