TUES WOD 1/4/2014

WOD 

A)
Hang Snatch 2,2,2,2,2,2

B)
Back Squats 2,2,2,2,2,2,2

C)
Strict Press 2,2,2,2,2

Extra Credits 

5 x ME GHD Situps

Row 2klms

MON WOD 31/3/2014

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

SUN REST DAY 30/3/2014

SAT WOD 19/3/2014

Workout 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of 
42.5kg  Thrusters
Burpees
WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of 
30kg Thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
30kg Thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of 
20kgThrusters
Burpees

FRI WOD 28/3/2014

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

THURS WOD 27/3/2014

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

B)
Hang Clean & Split Jerk (3+1) 1,1,1,1,1,1,1

C)
Push Press 3,3,3,3,3

WED WOD 26/3/2014

3 Rounds For time
21 Power Snatches 50kg(35kg)
21 Ring Dips
Run 400Mtrs

TUES WOD 25/3/2014

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg(12kg)
 Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg(15kg)
50 Goodmornings 20kg(15kg)
50 Wall ball shots, 10kg(6kg)
50 Burpees
50 Double Unders

MON WOD 24/3/2014

WOD

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

B)
Back Squats 3,3,3,3,3

C)
5x ME Strict Pull ups

Extra Credits (To be done outside of class time)

4x400 Row

SUN REST DAY 23/3/2014

SAT WOD 22/3/2014

WOD

Complete as many rounds and repetitions as possible in 14 minutes of:
60 calorie row
50 toes-to-bars
40 wall-ball shots, 9kg to 10-foot (6kg to 9-foot)
30 cleans, 61kg (43kg)
20 muscle-ups

FRI WOD 21/3/2014

WOD

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

B)
Clean & Jerk 2,2,2,2,2,2,2

Focus on Technique, No more than 3 misses

Extra Credits

5x ME Strict Ring Dips

THURS WOD 20/4/2014

WOD

20 Min AMRAP
5 Push Press 60kg(40kg)
10 Burpees
30 Double Unders

WED WOD 19/2/2014

Todays WOD 

"Fat Helen"
5 Rounds For Time
Run 400Mtrs
21 KBS 24kg(16kg)
12 Pullups

TUES WOD 18/3/2014

WOD

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

B)
Back Squats 3,3,3,3,3

C)
Push Press 3,3,3

Extra Credits (To be done outside of class time)

D)
5x ME HSPU Strict then Kipping
5x ME GHD Situps

Alternate between both

MON WOD 17/3/2014

“Air Force”

For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front squats

Every minute on the minute you must complete 4 burpees. Weight for all movements is 42.5kg for men and 30kg for women.

SUN REST DAY 16/3/2014

SAT WOD 15/3/2014

Complete as many reps as possible in 8 minutes of:
61kg (43kg) deadlifts, 10 reps
15 box jumps, 24-inch (20-inch)
85kg (61kg) deadlifts, 15 reps
15 box jumps, 24-inch (20-inch)
102kg (70kg) deadlifts, 20 reps
15 box jumps, 24-inch (20-inch)
125kg (85kg) deadlifts, 25 reps
15 box jumps, 24-inch (20-inch)
143kg (93kg) deadlifts, 30 reps
15 box jumps, 24-inch (20-inch)
166kg (102kg) deadlifts, 35 reps
15 box jumps, 24-inch (20-inch)

FRI WOD 14/3/2014

A)
12 Mins to Reach a Heavy 3 RM Hang Snatch

B)
21,15,9
Hang Power Clean 60kg(40kg)
Burpee

)

THURS WOD 13/3/2014

A)
Front Squats 2,2,2,2,2,2

B)
10 Rnds For Time
10 Deadlifts 60kg(40kg)
10 Push Ups


)

WED WOD 12/3/2014

A)
Power Clean & Push Jerk 12 Mins Heavy Double

B)
"Fran"
21,15,9
Thruster 42.5kg(30kg)
Pullup

TUES WOD 11/3/2014

A)
12 Mins Work up to a Heavy Single Power Snatch

B)
For Time
35 Burpees
15 Power Snatches 60kg(40kg)
20 Burpees
10 Power Snatches 60kg(40kg)
15 Burpees
5 Power Snatches  60kg(40kg)

MON WOD 10/3/2014

A)
Back Squats 2,2,2,2,2,2,2

B)
3 RFT
7 Muscle Ups       
21 Double Unders
30 Wall Ball 110kg(6kg)

SUN REST DAY 9/3/2014

SAT WOD 8/3/2014

FRI WOD 7/23/2014

A)
Split jerk 12 Mins Work up to a Heavy Triple

B)
For Time
70 Double Unders
60 KBS 24kg(16kg)
50 Burpees
40 Pullups
20 HSPU

THURS WOD 6/3/2014

A)
15 Mins Snatch, Singles 

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

WED WOD 5/3/2014

A)
3 Position Clean&Jerk
Floor, Knee, Hip
+1 Split Jerk

B)
12 Min AMRAP
4 HSPU
8 Pullups
21 Squats 

TUES WOD 4/3/2014

A)
Back Squats 3,3,3,3,3,3,3

B)
For Time
25 Burpees
25 Power Clean & Push Press 40kg(30kg)
25 Box Jumps
25 KBS 24kg(16kg)
25 Thrusters 40kg(30kg)
25 Burpees

MON WOD 3/3/2014

A)
15 Mins 3 Position Snatch, Floor, Knee, Hip

B)
10 rounds of "Cindy"
5 Pullups
10 Push Ups
15 Squats

SUN REST DAY 2/3/2014