WOD

Skill Work

Rings: Inversions, Skin the Cat, Back Lever

WOD

6 Box Jump Overs 25"/17"

9 KBS 32Kg/20Kg

AMRAP 5 Mins

Rest 1 Min

6 Ring Dips

9 SDHP 32Kg/20Kg

AMRAP 5 Mins

Rest 1 Min

6 Pull Ups

9 DB Push Press 20Kg/12.5Kg

AMRAP 5 Mins

Post Rounds and Reps to Comments 

WOD

Back Squat / Front Squat

For 16 Mins

Every Odd Minute    3 Back Squats

Every Even Minute  3 Front Squats

WOD

10 Plate Burpees

20 Goblet squats 24Kg/16Kg

30 Sit Ups

4 Rounds for Time

Post Weights and Time to Comments

WOD

WOD

Row 500 Metres / 400 Metres
1 "Bear Complex" 50Kg/30Kg
5 Rounds for Time

"Bear Complex"

1 Round is 7 Sets of

Clean

Front Squat

Push Press

Back Squat

Push Press

Bar Cannot Be Put Down Between Sets
Add 5 Burpees at the End, Every Time Bar Put Down

Shuttle Run Time Trial * 3 with 2 Mins Rest Between

Post Weights and Times to Comments

WOD

Skill Work

Rope Climbs

WOD

10 Deadlift 80Kg/50Kg

Run 150 Metres

10 Bench Press 50Kg/30Kg

AMRAP in 20 Mins

Max Rope Climbs / Rope Pull Ups in 2 mins

Post Reps to Comments

WOD

Skill Work

Snatch

In 15 Mins Work Up to a 1RM Snatch

WOD

"Isabel"

30 Snatches 60Kg/42.5Kg

Max DU's in 2 Mins

Post Weight and Time to Comments

WOD

WOD 1

Row 500 Metres

30 DB Push Press 20Kg/10Kg

3 Rounds for Time

WOD 2

10 Box Jumps 25"/17"

30 KBS 24Kg/16Kg

6 Shuttle Runs

20 Box Jumps 25"/17"

20 KBS 24KG/16Kg

4 Shuttle Runs

30 Box Jumps 25"/17"

10 KBS 24Kg/16Kg

2 Shuttle Runs

Post Times to Comments

WOD

Shoulder Press

In 15 Min find 1RM Shoulder Press

WOD

10-8-6-4-2-4-6-8-10

Parallette Press Ups

OHS 40Kg/25Kg

Foam Roll Legs

WOD

WOD

"Fran"

21-15-9

Thrusters 43Kg

Pull Ups

Back Squat

On 1st Minute  1 Back Squat

On 2nd Minute 2 Back Squats

On 3rd Minute  3 Back squats etc

Continue until failure to complete number in minutes

Count all Rounds and Reps

52.5Kg/30Kg

Post Time and Reps to Comments

WOD

Team WOD 1

In Teams of 2

Run 300 Metres 2 DB's 6Kg/3Kg

50 DBDL 25Kg/15Kg

Run 300 Metres 2DB's 6Kg/3Kg

50 DB Sit Ups 9Kg/4Kg

Run 300 Metres 2DB's 6Kg/3Kg

50 DB Lunges 12.5Kg/8Kg

Team WOD 2

In Teams of 3

90 Secs on 30 Secs off

Rope Climb                        HRPU's

Burpees                              KBS 24Kg/16Kg

Sled Drag 80 Kg/50Kg       Cals on Rower

Metres on Wattbike           Bar Hops

DB Thrusters 15Kg/8Kg    DB Step Ups 17"/13" 15Kg/10Kg

WOD

Skill Work

Kipping Pull Up

WOD

20 Wall Ball 20lb/10lb

400 Metre Run

10 Pull Ups

AMRAP 20 Mins

Max HSPU's / Handstand Holds * 3

WOD

Skill Work

Split Jerk

Clean and Jerk

In 15 Mins Find 1RM Clean and Jerk

WOD

"Ninja Pain" CFCM Games

6 Hang Squat Clean 60Kg/40Kg

8 Box Jumps 24"/20"

12 KBS 24Kg/16Kg

5 Rounds for Time

Post Weight and Time to Comments

WOD

Skill Work

Air Squat / Pistols / Weighted Pistols

WOD

"Jack"

10 Push Press 52.5 kg/37.5KG

10 KBS 24Kg/16Kg

10 Box Jumps 24"/16"

AMRAP 20 Mins

Max GHD Sit Ups * 3

Post Time to Comments

WOD

Deadlift

Warm Up   6   5   4   3   2

3   3   3   3   3   3   3

WOD

21-15-9

Deadlift 75% of best 3

Ring Press Ups / HRPU's

WOD

Skill Work

Turkish Get Up

WOD 1

20 KB Taters 24Kg/16Kg

10 Burpee Box Jumps 17"/13"

3 Rounds for Time

WOD 2

Row 500/400 Metres

15 DB Thrusters 20Kg/12.5Kg

15 OH Lunges 10Kg/5Kg Plate

4 Rounds for Time

Post Times to Comments

WOD

Skill Work

DU's   3 Sets Max Reps

Back Squat

5   5   5   5   5

WOD

5 Shuttle Runs

10 Shoulder Press 40Kg/20Kg

10 Weighted Pull Ups

5 Rounds for Time

Post Weight and Times to Comments

WOD

WOD 1

20 DB Snatch 20Kg/10Kg (10 R, 10 L)

20 DB Box Steps 20Kg/10Kg (10 R, 10 L) 17"/13"

5 Rounds for Time

WOD 2

10 DB Farmers Walk 2 * 25Kg/15Kg

25 Squats

30 Sit Ups

4 rounds for Time

Post Times to Comments

WOD

Skill Work

HSPU *3 Sets Max Reps

WOD 1

7 Goblet Squats 32Kg/20Kg
7 KBS 32Kg/20Kg
7 Round The World 32Kg/20Kg
7 KB Press Ups

7 Rounds for Time

WOD 2

Run 400 Metres
Row 500 Metres
3 Rounds for Time

Post Time to Comments

WOD

OHS

3   3   3   3   3   3   3

WOD

100 Push Press 50Kg/35Kg

EMOM 5 TTB

After 12 Mins Complete Reps as TTB

Post Weights and Time to Comments

WOD

Skill Work
Rings - Inversion, Skin The Cat, Back Lever

WOD 1

10-9-8-7-6-5-4-3-2-1
SDHP 28Kg/20Kg KB
KBS 28Kg/20Kg
Chin Ups
Strict DB Press 2 * 20Kg/10Kg

WOD 2

Row 1000 Metres * 2

Rest 4 mins Between Rows

Post Times to Comments

WOD

Clean

3   3   3   3   3   3   3

WOD

21-15-9

Hang Power Clean 60Kg/40Kg

HRPU's

Box Jumps 25"/17"

Post Weights and Time to Comments

WOD

Skill Work

Burgener Warm Up

Hang Power Snatch

Hang Power Snatch

EMOM for 15 Mins 1 Hang Power Snatch

Increasing weight with each lift

WOD

"Randy"

75 Power Snatch 35Kg/25Kg

Post Weights and Time to Comments

WOD

Team WOD 1

In Teams of 2 Alternating

42-30-18

Deadlift 80Kg/50Kg

HRPU's

Team WOD 2

In Teams of 4

5 Hurdle Shuttle Runs

150 Metre Sled Pulls 60Kg/40Kg

25 Med Ball Horse Vaults

150 Metre Farmers Walk 2 * 20Kg/15Kg DB's

600 Skips (150 Each)

WOD

1000 Metre Row Time Trial

WOD

"Tabata Bar Hopping"

Thrusters 20Kg/15Kg

Pull Ups

Back Squats 20Kg/15Kg

Bar Burpees

Rest 1 Min Between Exercises

Post Reps to comments

WOD

Thruster

In 15 Mins find 1RM Thruster

WOD

10 Deadlift 40Kg/25Kg

10 Front Squat 40 Kg/25Kg

10 Push Press 40 Kg/25Kg

10 Bar Hops

4 Rounds for Time

Post Weight and Time to Comments

WOD

Run 400 Metres * 3

Rest 3 Mins between Runs

WOD

5 Shuttle Runs

10 GTO 50Kg/35Kg

10 HRPU's

5 Rounds for Time

Foam Roller Legs

Post Times to Comments

WOD

Skill Work

Deadlift

WOD 1

Deadlift Ladder

EMOM 1 Deadlift

Increase Weight by 5 Kg Every Lift for 20 Min

WOD 2

21-15-9

KBS 24Kg/16Kg

Box Jumps 25"/17"



WOD

Skill Work

Rings - Inversion, Skin the Cat, Back Lever

WOD

"Cindy"

5 Pull Ups

10 Press Ups

15 Squats

AMRAP 20 Mins

500 Metres Time Trial - Rower

WOD

Back Squat

5   5   5   5   5

WOD

Row 300 Metres

10 Ring Press Ups

10 Toes to Bar/ Knees to Elbow/ Knees to Chest

5 Rounds for Time

Post Weights and Time to Comments

WOD

Team WOD 1

In Teams of 2 Complete

100 Bench Press 60Kg/30Kg

100 Ring Rows

100 Wall Ball 20lb/10lb

Team WOD 2

In Teams of 5

Row 3000 Metres

50 Rope Climb

100 Med Ball Runs 10Kg/10lb

100 Push Press 35Kg/20Kg

150 Tyre Slams 14lb/10lb

100 KBS 24Kg/16Kg

100 Sand Bag Squat Cleans 15Kg/10Kg

50 Buddy Push

Post Times to Comments