MON WOD 30/9/2013

A)
Back Squat 5x5@ 75-85%

B)
12 Min AMRAP
3 Clean & Jerks 60kg(40kg)
7 Pullups
9 Push Ups 

SUN REST DAY 29/9/2013

SAT WOD 28/9/2013

A)
Clean & Jerk, Doubles 15 Mins

B)
3 Rnds For Time
15 Thrusters 42.5kg(30kg)
15 Burpees
15 Power Cleans 42.5kg(30kg)

FRI WOD 28/9/2013

A)
Snatch, 20 min to a Heavy single

B)
For Time
 50 Double Unders
30 Pistols
18 HSPU
60 Double Unders
20 Pistols
12 HSPU
70 Double Unders
10 Pistols
9 HSPU
80 Double Unders
5 Pistols
6 HSPU 

THURS WOD26/9/2013

A)
15  Mins to find a heavy. Push Press, Push Jerk, Split Jerk.

B)
4 RFT
Run 400
10 Hang Power Cleans 70kg(50kg)
7 Ring Dips

WED WOD 25/92013

A)
High Hang Snatch, 15 Mins to a heavy Triple
Then repete 3 more sets @ 90%


 B)
18 Min AMRAP
 5 Power Snatch 50kg(35kg)
15 Burpees
50 Double Unders

TUES WOD 24/9/2013

A)
Squats 5x5 @ 75-85% of 1 RM

B)
5 Rnds For Time
20 Wall Ball
5 Muscle Ups

MON WOD 23/9/2013

A)
10 Mins to reach a Heavy Double Hang Clean & Split Jerk

Repeat 3 More sets  @ 90%

B)
3 RFT
15 Push Press 60kg(40kg)
30 KBS 24kg(16kg)

SUN REST DAY 22/9/2013

SAT WOD 21/9/2013

A)
Push Press 15 Mins Find a Heavy Triple

B)
21,15,9
Clean 60kg(40kg)
Pullup
12 Min Cap

Just to let you guys know YES! we are moving up the road to a much bigger Box. Paint job flooring and a heap less clutter coming soon. Its bigger than it looks in the photo. Ive checked it out in the hottest part of the day and its fine. 

FRI WOD 20/9/2013

A)
15 Mins to Find a Heavy Single Snatch

B)
50 Wall Ball 10kg(6kg)
Run 400Mtrs
40  KBS 24kg(16kg)
Run 400Mtrs
30 Ring Dips
Run 400Mtrs
40 HSPU
Run 400Mtrs
50 Double Unders

THURS WOD 19/9/2013

A)
 Back Squat 5,5,5,5,5

B)
5 Rnds For Time
20 Bupees
6 Muscle Ups

20 Min CAP

WED WOD 18/9/2013

A)
Clean & Jerk, 15 Minute to Find a Heavy Double

B)
3 RFT
10 Power Clean & Push Jerk 70kg(50kg)
10 TTB
75 Double Unders

TUES WOD 17/9/2013

A)
10 Mins to Find a Heavy 3 Position Snatch
Hip, Knee, Floor

Then Use 90% for another 3 Sets

B)
5x3 Snatch Pulls  110% of 1 RM Snatch

C)
21,15,9 Reps for time of
Hang Power Snatch 42.5kg(30kg)
Burpees

MON WOD 16/9/2013

A)
Split Jerk 3,3,3,3,3

B)
Back Squat 5,3,2,1,1,1,1

C)
10 Minutes of Cindy
5 Pullups
10 Push Ups
15 Squats

SUN REST DAY 15/9/2013

SAT WOD 14/9/2013

A)
The Bear
7 Sets of the sequence
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

5 Rnds For Max Weight

B)
12 Min AMRAP
30 Double Unders
30 KBS 24kg(16kg)
30 Box Jumps  24"18"

FRI WOD 13/9/2013

A)
Hang Snatch 3,3,3,3,3

B)
Push Press 3,3,3,3,3,3

C)
7x 50 Mtrs Sled Drags

THURS WOD 12/9/2013

A)
Clean & Jerk  20 Mins To Find a Heavy Single

B)
3 RFT
Run 400Mtrs
15 Thrusters 42.5kg(30kg)
15 Pullups 

WED WOD 11/92013

A)
Muscle Up Practice 10 Mins

B)
Back Squat  3,3,3,3,3,3,3

C))
3 RFT
15 Hang Power Cleans 60kg(40kg)
20 Wall Ball 10kg(6kg)
7 Ring Dips

TUES WOD 10/9/2013

A)
 Hang Snatch 3,3,3

 Snatch 1,1,1,1,1

B)
100 Double Unders
100 KBS24kg(16kg)
100 Double Unders

MON WOD 9/9/2013

A)
"Dianne"
21,15,9
Deadlift 100kg(70kg)
HSPU

B)
50 Pullups 
50 Burpees
Break it up how every you like

SUN REST DAY 8/9/2013

SAT WOD 7/9/2013

A)
Clean & Jerks, 20 Mins To Find a Heavy Double

B)
30,20,10 Reps for time of
Wall Ball
KBS24kg(16kg)
Double Unders

FRI WOD 6/9/2013

A)
15 Mins 3 Position Snatch (Floor, Knee, High Hang)

B)
Back Squat 5,5,5,5,5

C)
7 Min AMRAP
3,6,9,12,15,18,21.....
Push Press60kg(40kg)
Burpees

THURS WOD 5/9/2013

A)
15 Mins to find a heavy, Clean Pull +Clean + Split Jerk (2+1+1)

B)
AMRAP 20 Mins
10 Power Cleans 60kg(40kg)
Run 400 Mtrs
20 Push Ups
30 Double Unders
10 Pullups 

WED WOD 4/9/2013

A)
15 Mins to find a 1 RM Snatch

B)

7 Rnds For Time
30 Squats
7 Power Snatch 42.5kg(30kg)

TUES WOD 3/9/2013

A)
15 Mins To Find a Heavy
Push Press+ Push Jerk + Split Jerk

B)
"Helen"
3 Rnds For Time
Run 400Mtrs
21 KBS
12 Pullups

MON WOD 2/9/2013

A)
10 Mins Muscle Up Practice

B)
Back Squats 8,8,8,8,8,8,8

C)
100 Burpees
100 Double Unders

SUN REST DAY 1/9/2013