SAT WOD 1/6/2013

A)
Hang Power Snatch 20 Mins To Find a Heavy Double

B)
For Time

Teams of 2, 1 Working At a Time
50 KBS 24kg(16kg)
40 Pullups
30 Thrusters 42.5kg(30kg)
20  HSPU
30 Thrusters 42.5kg(30kg)
40  Pullups
50  KBS 24kg(16kg)

Or Teams of 3, 1 working at a time
75 KBS 24kg(16kg)
60 Pullups
45 Thrusters
30 HSPU45 Thrusters 42.5kg(30kg)
60   Pullups
75  KBS 24kg(16kg)

FRI WOD 31/5/2013

A)
Split Jerk, 20 Mins To work up to A heavy Triple


B)
3 Rnds For Time
20 HR Push Ups
10 Front Rack Lunges 50kg(30kg)
30 Double Unders 

10 Min Cap

THURS WOD 30/5/2013

A)
Front Squats 5,5,5,5,5

B)
"Chipper"
Run 800Mtrs
20 Box Jumps
Run 400Mtrs
40 KBS 24kg(16kg)
Run 200mMtrs
60 Burpees

20 Minute time Cap on the Conditioning

WED WOD 29/5/2013

A)
"DT"
5 Rnds For Time
12 Deadlift 70kg(50kg)
9 HPC
6 Push Jerks


B)
45 Toes To Bar 

TUES WOD 28/5/2013

A)
Snatch @Hip 3,3,3

Then 15 Mins to Find a Heavy Single

B)
10 Rnds For Time
10 Wall Ball
10 Pull ups
10 Double Unders

Wall Ball must not touch the ground once each set of ten has commenced, Only once ten reps has been completed may you drop the ball. Penalty of 7 Burpees.

MON WOD 27/5/2013

A)
Back Squats  3,3,3,3,3,3,3

B)
AMRAP 12
5 HSPU
21  HPC 42.5kg(30kg)
Run 200mtrs

SUN REST DAY 26/5/2013

SAT WOD 25/5/2013

A)
Push Press 3,3,3,3,3

B)
“Tabata something else”

With a continuous running clock, perform 8 sets of 20 seconds of each movement, with 10 seconds of rest. There is no rest between the movements:

Pull-ups
Pushups
Sit-ups
Squats

Score is total reps from all 32 intervals.

FRI WOD 24/5/2013

A)
Clean & Jerk 3,2,2,2,1,1,1,1

B)
Front Squats 3,3,3,3,3

C)
70  Burpees

THURS WOD 23/5/2014

"Daniel"
For Time 
50 Pullups
Run 400mtrs
21 Thrusters 42.5kg(30kg)
Run 800mtrs
21 Thrusters 42.5kg(30kg)
Run 400 Mtrs
50 Pullups

WED WOD 22/5/2013

A)
Snatch 20 Mins To find a Heavy Single.

B)
For Time
5 Muscle Ups
15 Hang Power Cleans 60kg(40kg)
35 Box Jumps
50 Wall Ball 10kg(6kg)
35 KBS 24kg(16kg)
15 Hang Power Cleans
5 Muscle Ups

TUES WOD 21/5/2013

A)
Push Press             3,3,3,3,3
Weighted Pullups  3,3,3,3,3

Move From Push Press to Pullups and Back again rest as needed between efforts

C)
12 Min AMRAP
10  Pistols
50 Double Unders
7 Ring Dips 

MON WOD 20/5/2013

A)
Back Squat 3x5, use 85% of what you used last Monday.

B)
For Time
Run 800Mtrs
30 Power Snatch 60kg(40kg)
Run 800Mtrs

SUN REST DAY 20/5/2013

SAT WOD 18/5/2013

"Del"
For time:
25 Burpees
400m Run with Medicine Ball, 10kg (6kg)
25 Weighted Pull Ups 10kg (5kg)
400m Run with Medicine Ball, 10kg (6kg)
25 Handstand Push Ups
400m Run with Medicine Ball, 10kg (6kg)
25 Chest to Bar Pull Up
400m Run with Medicine Ball, 10kg (6kg)
25 Burpees

FRI WOD 17/5/2013

A)
Power Clean & Split Jerk 5x3

B)
5 RFT
10 Box Jumps
20 Push Ups
15 Pullups

THURS WOD 16/5/2013

A)
Snatch, 15 Mins to reach a heavy Single.

B)
Push Press 3x3

C)
Run 400 Mtrs
21 Power Snatch 30kg(20kg)
21 Burpees
Run 400 Mtrs
15 Power Snatch
15 Burpees
Run 400 Mtrs
9 Power Snatch
9 Burpees

WED WOD 16/5/2013

A)
Deadlift 3,3,3,3,3,3,3

B)
100 Thrusters 40kg(30kg)

TUES WOD 14/5/2013

A)
Snatch @ Hip 3,3,3,3,3,3

B)
20 Min AMRAP
Run 400Mtrs
21 KBS 24kg(16kg)
12 Pullups

MON WOD 13/5/2013

A)
Back Squats 3x5

B)
4 RFT
10 Power Clean & Push Jerk 60kg(40kg)
20 Double Unders

SUN REST DAY 13/5/2913

SAT WOD 11/5/2013

A)
Snatch, 20 Mins To Find a Heavy Single

B)
5 Min AMRAP
Muscle Ups


C)
21,15,9
Power Snatch 40kg(30kg)
TTB

FRI WOD 10/5/2013

A)
Front Squats 3x5

B)
10 Min AMRAP
15 Deadlifts
10 Hang Power Cleans
5 Push Jerks
40kg(30kg

THURS WOD 9/5/2013

A)
12 Min AMRAP
Rope Climbs(Bring your Long Socks!)

B)
"Dianne"
21,15,9
Deadlift 100kg(80kg)
HSPU

WED WOD 8/5/2013

A)
Snatch 2,2,2,1,1,1,1

B)
Push Press 3,3,3

C)
3 RFT
30 Double Unders
Run 400Mtrs
20 Pullups

TUES WOD 7/5/2013

A)
Power Clean & Jerk 3,3,3,3,3,3,3

Touch and go no dumping until the last rep.

B)
5 Rnds For Time
5 Ground to overhead 60kg(40kg)
15 Wall Ball
7 Ring Dips

Cut off 15 Mins

MON WOD 6/5/2013

A)
Back Squat 3x5

B)
For Time
60 KBS 24kg(16kg)
50 Burpees
40 Box Jumps
30 Pullups
20 HSPU

SUN REST DAY 5/5/2013

SAT WOD 4/5/2013

A)

Snatch  2,2,2, 
Then
Snatch 1,1,1,1,1,1


B)
In Pairs

5 Min AMRAP
Thrusters 42.5kg(30kg)
Rest 1 Min
5 Min AMRAP
Burpees 
Rest 1 Min
5 Min AMRAP
50 Mtr Sled Drags 80kg(60kg)

FRI BENCHMARK DAY 3/5/2013

Your Choice one of these Benchmarks.

"Cindy"
20 Min AMRAP
5 Pullups
10 Pullups
15 Squats


"Mary"
5 HSPU
10 Pistols
15 Pullups

"Nate"
20 Min AMAP
2 Muscle Ups
4 HSPU
8 KBS 32kg(24kg)

THURS WOD 2/5/2013

A)
Front Squats 3,3,3,3,3


B)
20 Min AMRAP
1 Min On 1 Min Off
Power Clean & Push Jerk 60kg(40kg)

WED WOD1/5/2013

A)
Push Press 5,5,5,5,5

B)
5 Rnds For Time
3 Muscle Ups
21 KBS 24kg(16kg)
or
5 Rnds For Time
5 C2 Bar Pullups
21 KBS 24kg(16kg)