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WOD - Monday 29th February 2016

29/2/2016

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Leap Year WOD

5 RFT

29 Push Ups
2  Deadlifts 120/85kg
16 T2B
2 Deadlifts 120/85kg
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Picture
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REST DAY - Sunday 28th February 2016

28/2/2016

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WOD - Friday 26th February 2016

27/2/2016

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Conplete For time:

400m Run
21 Burpees
9 SDLHP 40/30kg
400m Run
15 Burpees
15 SDLHP 40/30kg
400m Run
9 Burpees
21 SDLHP 40/30kg
400m Run
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WOD - CROSSFIT OPEN WOD 16.1 - Saturday 27th February 2016

27/2/2016

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Open 16.1

20 min AMRAP
7.6m OHWL 42/30kg
8 Bar facing Burpees
7.6m OHWL 42/30kg
8 C2B Pull Ups

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WOD - Thursday 25th February 2016

25/2/2016

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A) Bench Press
3 Reps X 5 sets
15 mins

B) EMOTM x 15
15 Wall Balls 9/6kg
15 Ring Push Ups
15 Box Jump Overs 24/20"

Scale Reps to match fitness
Example:
15/15/15
12/12/12
10/12/15
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WOD - Wednesday 24th February 2016

24/2/2016

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20 min AMRAP

200m Run
3 Power Snatches 60/40
7 Deadlifts 60/40
10 Pullups
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Picture
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WOD - Tuesday 23rd February 2016

23/2/2016

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5 RFT
10 Back Squats 80/55kg
15 T2B
30 Double Unders
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Picture
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WOD - Monday 22nd February 2016

22/2/2016

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A) EMOTM x 10 min
1 Clean & Jerk @ approx 80%

B) 18-15-12-9-6-3 RFT
Thrusters 40/30kg
Bar Facing Burpees

20 min cap
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Picture
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REST DAY - Sunday 21st February 2016

20/2/2016

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WOD - Saturday 20th February 2016

20/2/2016

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For Sandra Diss

"The Baby Bonus"

Each person has a "Baby" -  a 5-6kg MB to carry the entire workout.

Complete the following for time:

Run 200m with your Baby
50 Squats
Run 200m with your Baby
50 Sit-ups
Run 200m with your Baby
50 Thrusters 20kg
Run 200m with your Baby
50 Box Jumps 20"
Run 200m with your Baby
50 Push Ups
Run 200m with your Baby
50 Lunges
Run 200m with your Baby
50 Lying Pull-ups
Run 200m with your Baby
50 Baby Burpees
Run 200m with your Baby
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WOD - Friday 19th February 2016

20/2/2016

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A) Front Squats
E2MO2M 3 Reps x 7 Sets
Increasing Load

B) 9 min AMRAP of
30 Wall Balls 9/6
30 Dips
20 Wall Balls 9/6
20 Dips
10 Wall Balls 9/6
10 Dips
Remaining time Max Reps
Ring Muscle Ups

Scaling options:
BMU
C2B Pullups
Pull Ups
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Picture
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WOD - Wednesday 17th February 2016

20/2/2016

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3 X 6 min rounds for max reps against the clock:

From 0.00-2.00:
200m run then ME HSPU

From 2.00-4.00:
200m run then ME KBS 24/16

From 4.00-6.00:
200m run then ME Double Unders

Rest 3 min between 6 min rounds

Score = Total Reps per each 6 min Round
eg. 90/83/74
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Picture
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WOD - Thursday 18 February 2016

18/2/2016

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EMOTM X 7 mins
3 Power Snatches T&G
Increasing Load

Then 2 min break to set up for:

EMOTM X 6 mins
5 Power Cleans T&G
Increasing Load

Then 2 min break to set up for:

EMOTM X 5 mins
7 Deadlifts T&G
Increasing Load

Record your max
Snatch/Clean/Deadlift
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Picture
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WOD - Tuesday 16th February 2016

16/2/2016

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21-15-9 RFT
L-Sit Chin Ups/Pull Ups
Hang Squat Cleans 50/35kg
400m Run

Scale where needed eg.
L-sit pull-up = Pull up + Lying leg raise
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Picture
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WOD - Monday 15th February 2016

15/2/2016

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Complete For Time:
50 Back Squats 60/40kg
50 Strict Press 35/25kg
50 Dead Lifts 80/55kg
50 Over Bar Burpees

1 Barbell only
Cap 30 min
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Picture
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REST DAY - Sunday 14th February 2016

14/2/2016

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Rest Day and Valentines Day
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WOD - Saturday 13th February 2016

13/2/2016

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A) 20 min Skills/strength
Work a weakness

B) 20 min AMRAP
400 m run
20 Wall Balls 9/6
15 Kbs 24/16
10 Burpee Box Jumps 24/20
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Picture
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WOD - Friday 12th February 2016

12/2/2016

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A) Back Squats
E2MO2M
5 reps X 6 sets
Increasing load

B) 14.2 Open WOD

Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 rounds of:
   10 overhead squats 42.5/30kg
   10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds in the 3 min window
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Picture
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0 Comments

WOD - Thursday 11th February 2016

11/2/2016

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A) Deadlifts
E2MO2M
5 Reps X 5 sets
Increasing the load

B) For Time
50 Double Unders
30 Clean & Jerk 50/35kg
50 Double Unders
20 Clean & Jerk 60/40kg
50 Double Unders
10 Clean & Jerk 70/45kg
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Picture
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WOD - Wednesday 10th February 2016

10/2/2016

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Benchmark Girl

"Helen"

3 Rounds For Time

400m Run
21 KB Swings 24/16kg
12 Pull Ups

Compare to 23/9/14
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WOD - Tuesday 9th February 2016

9/2/2016

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A) Hang Snatches
Every 90 sec
3 Reps X 5 sets

B) 9 min AMRAP
5 Power Cleans 60/40
10 Deadlifts 60/40
15 Sit-ups
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Picture
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WOD - Monday 8th February 2016

8/2/2016

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A) Front Squats
EMOTM X 10
3 reps as work sets

B) BIO Summer Comp WOD #1
7 min AMRAP of:
12 Thrusters 40/30
9 Lateral Burpees Over Bar
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Picture
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WOD - Saturday 6th February 2016

6/2/2016

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Card Game 2 Teams (Boy's vs Girls)

Red Suit = Thrusters 40/30
Black Suit =
Face Cards = 5 Dead Ball Cleans
Joker = 20 Burpees each member
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Picture
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WOD - Friday 5th February 2016

5/2/2016

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Hero WOD Sisson

20 minutes AMRAP of:

1 rope ascent 4.5m
5 burpees
200m run



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U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
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WOD - Thursday 4th February 2016

4/2/2016

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A) Skills
Work a Weakness
12 mins

B) EMOTM X 18 mins

1st min = HSPU
2nd min = Rower Cals
3rd min = GHD Sit-ups

Scale reps accordingly
15/15/15
12/12/12
10/10/10
8/8/8
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