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WOD - Wednesday 30th September 2015

30/9/2015

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A) Hang Snatch
E2MOT2M
3 Reps x 6 Sets
12 min

B) AMRAP 12 min
10 C2B Pull Ups
10 Clean Grip Bench Press 60/40kg


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WOD - Tuesday 29th September 2015

29/9/2015

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5 Rounds for time
​
400m Run
10 Deadlifts 100/70kg
15 GHD Sit Ups
20 Box Jumps 24/20"
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WOD - Monday 28th September 2015

28/9/2015

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A) Front Squat
E2MOT2M
3 Reps x 7 Sets
Increasing load

B) 9min AMRAP ladder of
1 Thruster 60/40kg
1 Rope Ascent 4.5m
2 Thrusters 60/40kg
1 Rope Ascent 4.5m
3 Thrusters 60/40kg
​1 Rope Ascent 4.5m
4 Thrusters 60/40kg
​1 Rope Ascent 4.5m
Etc....
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WOD - Saturday 26th September 2015

26/9/2015

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HERO WOD 'MURPH'

As an individual or working in pairs, Complete The Following For Time:

"Murph"

For time: 
1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great man who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 


Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1.6km run.
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WOD - Friday 25th September 2015

25/9/2015

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A) E2MO2M x 7sets
2 Full snatches
14 Min

B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of
Deadlifts 85/60kg
Bar Facing Burpees

*Start each minute with 5KB Swings 32/24kg
*20 time Cap

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WOD - Thursday 24th September 2015

24/9/2015

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Complete for time:


100 Squats
90 Push Ups
80 Sit Ups
70 Lunges
60 Pull Ups
50 GHD Sit Ups
40 Dips
30 C2B
20 Pistol Squats
10 BMU


30min time Cap

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WOD - Wednesday 23rd September 2015

23/9/2015

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Complete for time


200 DU's
30 G2O 50/35kg
150 DU's
20 G2O 60/40kg
100 DU's
10 G2O 70/45kg


30min Time Cap
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WOD - Tuesday 22nd September 2015

22/9/2015

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Complete for Time:


10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of;
Back Squats (Body Weight on Bar)

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Reps of;
Sit Ups
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WOD - Monday 21st September 2015

21/9/2015

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A) Jerks
E2MOT2M
3 Reps x 7 Sets


B) 15min AMRAP
2 Rope Climbs
10 Box Jumps
15 Push Ups























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REST DAY - Sunday 20th September 2015

20/9/2015

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WOD - Saturday 19th September 2015

19/9/2015

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A) 20 Mins
Strength/Skills
Snatch 3 Reps x 5 Sets


B) 20 Min AMRAP
Working in pairs


5 Snatches 50/35kg
10 T2B
15 Burpees
Resting partner runs 200m


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Very lucky to have a visit from Kylie Massi, CrossFit Games 45-50yr World Champion from CrossFit Athletic.
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WOD - Friday 18th September 2015

18/9/2015

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20 Min AMRAP
6 HSPU
8 OHS 40/30kg
12 Pull Ups

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WOD - Thursday 17th September 2015

17/9/2015

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A) 20 Mins to find
Your 1RM Back Squat


B) 20 Mins to find
Your 1RM Bench Press
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WOD - Wednesday 16th September 2015

16/9/2015

 
"Chasing Annie"

50,40,30,20,10 Reps of:
Double Unders
Sit Ups
Run 400m

*Compare to 10/12/2013 & 16/12/2014
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WOD - Tuesday 15th September 2015

15/9/2015

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A) Deadlifts
E2MOT2M
5 Reps x 5 Sets


B) 7 Min AMRAP
3, 6, 9, 12, 15, 18, 21 Reps...etc
C2B Pull Ups
Power Cleans 60/40kg
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WOD - Monday 14th September 2015

14/9/2015

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A) Front Squats
E2MOT2M
3 Reps x 7 Sets


B) 4 RFT
10 Front Rack Lunges 50/35kg (Alt Legs)
10 S2O 50/35kg
20 Wall Balls 9/6kg
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REST DAY - SUNDAY 13TH AUGUST 2015

13/9/2015

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A FORCED REST DAY!
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WOD - Saturday 12th September 2015

12/9/2015

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Strength and Skill
18 min


A) 20:00 - 32:00 Min
12 Min AMRAP
12 Box Jump Overs 24/20"
12 Dips
12 GHD


B) 34:00 - 44.00 min
10 Min AMRAP
5 S2O 60/40kg
10 K2E
15 KB Swings 24/16kg


C) 46:00 - 54:00
8 Min AMRAP
15 Push Ups
20 Double Unders


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0 Comments

WOD - Friday 11th September 2015

11/9/2015

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30 RFT

6 Alt Pistol Squats
3 Strict Chins
1 Clean 80/55kg

(45min time cap)

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WOD - Thursday 10th September 2015

10/9/2015

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For time:

Run 200m
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Ring Push Ups


(30min time cap)
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WOD - Wednesday 9th September 2015

9/9/2015

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A) EMOTM x 14min
1st Min = 5OH Squats
2nd Min = 10 GHD Sit Ups


B) 14 min AMReP of
400m Run
40 T2B
30 Wall Balls 9/6kg
20 Snatches 60/40kg
10 HSPU
ME BMU (C2B/Pull Ups)
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WOD - Tuesday 8th September 2015

8/9/2015

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A) Deadlifts
E2MOT2M x 7min
5 Reps


B) 21 - 15 - 9
Hang Power Cleans 60/40kg *
Bench Press 60/40kg *


*Any break in Reps prior to completion of the round
will incur a 5 Burpee penalty.

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LOOK MUM....NEW SHOES!
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WOD - Monday 7th September 2015

7/9/2015

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A) Back Squats
EMOTM x 10min
5 Reps


B) 10min AMRAP
7 Thrusters 50/35kg
21 Double Unders

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REST DAY - FATHERS DAY - SUNDAY 6TH SEPTEMBER 2015

6/9/2015

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Happy Fathers Day to all the dad's out there....whether you lift or not ;)
Enjoy your well earned rest.


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WOD - Saturday 5th September 2015

5/9/2015

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A) Strength/Skill
20Min

B)Partner WOD


10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Wall Balls 9/6kg
SDLHP 40/30kg
Box Jumps 24/20kg


20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Reps
Burpees


Alternating with your partner to complete both.
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