WOD

EMOM for 12 Mins
3 Hang Power Clean
3 High Box Jumps

WOD
Run 100 Metres/Row 250 Metres
5 Deadlift 60Kg/40 Kg
5 Power Clean 60Kg/40Kg
5 Burpee Bar Hops
10 Rounds for Time

Post Weights, Box Height and Time to Comments

WOD

WOD
4 Prowler Push
6 Plate Carry
AMRAP 4 Mins
10 Wall Ball
10 Ring Row
AMRAP 4 Mins
10 Med Ball Sit Ups
20 Med Ball Twists
AMRAP 4 Mins
10 Thrusters
10 Pull Ups
AMRAP 4 Mins
4 Sled Pull
10 HRPU
AMRAP 4 Mins
Row 20 Calories
20 Plate OH Lunges
AMRAP 4 Mins
1 Min Rest Between

Post Reps to Comments

WOD

Skill Work
TGU
Work Up to 1RM TGU

WOD
4 Double Bar Hop Burpees
8 Thrusters 30Kg/20Kg
12 Box Jumps 24"/20"
AMRAP 16 Mins

Post Weight and Reps to comments

WOD

WOD at 11.00am today for anyone interested. All Welcome.

WOD

Partner WOD
100 Bench Press 40Kg/25Kg
100 KBS 24Kg/16Kg
100 Band Pull Ups
Row 100 Calories
100 Box Jump Overs 24"/20"
150 Shoulder Press 20Kg/15Kg
200 Squats
400 Med Ball Sit Ups

Post Time to Comments

WOD

EMOM for 12 Mins
3 Power Clean
2 Front Squat
1 Push Press

WOD
10-9-8-7-6-5-4-3-2-1
Plate Squats
Plate GTO
Plate OH Lunges
Plate Sit Ups
Plate Box Steps

Post Time to Comments

WOD

Partner WOD

3 Mins On, 1 Mins Rest

Sled Pull

Back Squat

Row (Calories)

Med Ball Toss

DB Box Steps

Thrusters

Prowler Push

Jump Ground to 1 Foot Above Reach

Post Reps To Comments

WOD

Shoulder Press
EMOM for 10 Mins
3 Shoulder Press

WOD
Row 250 Metres/Run 150 Metres/100 Skips
4 Burpee Bar Hops
8 Pull Ups
12 Floor Press 42.5Kg/30Kg
16 Lunges
AMRAP 16 Mins

Post Weight and Time to Comments

WOD

WOD 1
Run 100 Metres
25 Squats
4 Rounds for Time
WOD 2
10 Wall Ball
10 Press Ups
5 Rounds for Time
WOD 3
21-15-9
KBS
Box Jumps
WOD 4
5 Burpees
10 DU
AMRAP 4 Mins
Rest 1 Min Between WODs

Post Times to Comments

WOD

Partner WOD
Row 500 Metres/Run 300 Metres
100 KBS/100 Goblet Squats
120 Med Ball Sit Ups/140 Med Ball Twists
100 Pull Ups/100 HRPU
100 Push Press/100 Front Squat
100 Plate GTO/100 Plate Box Steps
140 Skips/80 Lunges

Post Time to Comments

WOD

EMOM for 12 Mins

1 Deadlift

 

WOD

21 Deadlift 50% 1RM

21 Box Jumps 24"/20"

3 Rounds of Cindy

15 Deadlift

15 Box Jumps

2 Rounds of Cindy

9 Deadlift

9 Box Jumps

1 Round of Cindy

Post Weights and Time to Comments

WOD

EMOM for 10 Mins
3 HPC
3 Front squat

WOD
Row 250 Metres/Run 150 Metres
6 Power Clean
8 Bar Press Ups
10 Squats
6 Rounds for Time

Post Weights and Time to Comments

WOD

WOD
"Twelve Days of Christmas"
1 Clean 42.5Kg/30Kg
2 Double Bar Hop Burpees
3 DU
4 TTB
5 KBS 28Kg/20Kg
6 Plate OH Lunges 20Kg/15Kg
7 Pull Ups
8 Box Jumps 24"/20"
9 Front Squat 42.5Kg/30Kg
10 Wall Ball 20lb/14lb
11 Ring Press Ups
12 Thrusters 42.5Kg/30Kg

Post Time to Comments

WOD

WOD
4 KB Farmers Walk
2 Prowler Push
AMRAP 4 Mins
10 Wall Ball
10 Calorie Row
AMRAP 4 Mins
10 Med Ball Sit Ups
20 Med Ball Twists
AMRAP 4 Mins
10 Push Press
10 Ring Rows
AMRAP 4 Mins
10 Plate GTO
10 Plate Box Steps
AMRAP 4 Mins
Burpees
AMRAP 4 Mins
Rest 1 Min Between Each AMRAP

Post Reps to Comments

WOD

EMOM for 10 Mins
3 Back Squat 80% 1RM
3 Box Jumps 30"/24"

WOD
3 Shuttle Runs
5 Strict Pull Ups
7 Goblet Squats 24Kg/16Kg
9 KBS 24Kg/16Kg
7 Rounds for Time

Post Weight and Time to Comments

WOD

Skill Work
Rowing
Row 2000 Metres

WOD
5 Med Ball Press Ups
10 Med Ball Squats
15 Med Ball Sit Ups
20 DU
AMRAP 18 Mins

Post Time and Reps to Comments

WOD

Partner WOD
4 Mins On, 1 Mins Rest
Prowler Push
Bench Press
Row
Med Ball Burpees
Sled Pulls
Ring Rows
Med Ball Twists

Post Reps to Comments

WOD

Skill Work
Pull Ups

WOD
Max Thrusters 42.5Kg/30Kg
Max KBS 32Kg/24Kg
Max OH Plate Lunges 20Kg/15Kg
Max Metres on Rower in 1 Min
Rest 1 Min Between Each
Repeat for 3 Rounds

Post Reps to Comments

WOD

WOD 1
Row 500 Metres
Run 300 Metres
100 DU

WOD 2
15 DB Bench Press
15 Ring Rows
15 Plate Carry 15Kg/10Kg
15 DB Box Steps
5 Rounds for Time

Post Times to Comments

WOD

Sumo Deadlift
In 15 Mins find 1RM Sumo Deadlift

WOD
5 Strict Pull Ups
10 Deadlift
20 GHD Med Ball Sit Ups
AMRAP 12 Mins

Post Weight and Reps to Comments

WOD

WOD 1
20 HRPU
15 OHS 40Kg/25Kg 
3 Rounds for Time
WOD 2
21-15-9
KBS 28Kg/20Kg
CTB
WOD 3
10 Burpees
10 Floor Press 40Kg/25Kg
10 DU
AMRAP 7 Mins
Rest 2 Mins between WODs

Post Times to Comments

WOD

Partner WOD
150 Secs On, 60 Secs Off
Rope Sled Pull
Waiter Carry/Plate Carry
Horse Med Ball Toss
Football Bar Bench Press/Camber Bar Back Squat
Sled Runs
Row/Cycle
2 Rounds for Reps

Post Reps to Comments

WOD

WOD 1
10 Burpee Box Jumps 24"/20"
20 Thrusters 40Kg/25Kg
3 Rounds for Time

WOD 2
5 Med Ball Runs
10 Med Ball Press Ups
15 Wall Ball
20 Med Ball Squats
25 Med Ball Twists
30 Med Ball Sit Ups
4 Rounds for Time

Post Times to Comments

WOD

Row 500 Metres * 5

WOD
3 Press Ups
6 Pull Ups
12 KBS 28Kg/20Kg
18 Med Ball Sit Ups 20lb/14lb
24 DU/48 Skips
AMRAP 12 Mins

Post Times and Reps to Comments

WOD

Skill Work
Standards of Movement

WOD
"Fight Gone Bad"
Wall Ball 20lb/14lb
SDHP 35Kg/25Kg 
Box Jumps 20"/16"
Push Press 35Kg/25Kg
Row (Calories)
3 Rounds with 1 Min Rest Betweeen Rounds

Post Reps to Comments

WOD

Back Squat
2   2   2   2   2   2   2   2   2   2   2   2

WOD
12-11-10-9-8-7-6-5-4-3-2-1
Plate Squat 15Kg/10Kg
HRPU
Plate Run 15Kg/10Kg
Plate Sit Up 15Kg/10Kg

Post Weights and Time to Comments

WOD

Partner / Individual WOD
4 Min On, 1 Min Rest  / 3 Min On, 2 Mins Rest
Prowler Push 50Kg/30Kg
Plate Carry 15Kg/10Kg
Back Squat 40Kg/30Kg
KBS 24Kg/16Kg
Row Strapless (Calories)
Med Ball Twists 20lb/14lb
Squats

Post Reps and Calories to Comments

WOD

Skill Work
Rope Climb

WOD 1
Row 250 Metres/Run 150 Metres
10 Wall Ball 20lb/14lb
10 Pull Ups
AMRAP 10 Mins

WOD 2
3 Plate Burpees
6 OH Plate Lunges 20Kg/15Kg
9 Plate GTO 20Kg/15Kg
AMRAP 6 Mins

Post Reps to Comments

WOD

WOD
3-6-9-15-21-15-9-6-3
Run 10 Metres
Deadlift 60Kg/40Kg
Box Jump 24"/20"
Squat
Med Ball Sit Up 20lb/14lb
HRPU

Post Time to Comments

WOD

WOD 1
Run 150 Metres
15 Russian KBS 28Kg/20Kg
15 DB Box Steps 15Kg/10Kg
5 Rounds for Time

WOD 2
Row 500 Metres
21-15-9
Thrusters 20Kg/15Kg
Ring Rows

Post Times to Comments

WOD

EMOM
For 12 Mins
2 Hang Power Clean 75Kg/50Kg
2 Box Jumps 30"/24"

WOD
2 Shuttle Runs
4 Press Ups
6 Pull Ups
8 Wall Ball 20lb/14lb
10 Squats
AMRAP 12 Mins

Post Reps to Comments

WOD

WOD
2 Mins Work, 30 Secs Rest
Fat Bar Deadlift 60Kg/40Kg
Prowler 50Kg/30Kg
Goblet Squats 20Kg/12Kg
Football Bar Bench Press 40Kg/30Kg
Sled Pull 70Kg/50Kg
Box Jump 24"/20"
Row (Calories)
Med Ball Sit Ups 20lb/14lb
Ring Row
Safety Bar Squat 40Kg/20Kg
Parallette Press Ups
Cycle (Metres)

Post Reps to Comments

WOD

5 Mins On 2 Mins Rest

1. Row 500 Metres

    Max KBS 24Kg/16Kg

2. 100 DU's

    Max Wall Ball 20lb/14lb

3. Run 300 Metres

    Max Push Press 40Kg/25Kg

4. 120 Bench Hops

    Max Med Ball Twists 20lb/14lb

Rest 2 Mins

Max Unbroken OH Lunges 15Kg/10Kg

Post Reps to Comments

WOD

Skill Work
HSPU
3 Sets Max Reps

Tabata Squats

WOD
5 HSPU
10 Ring Row
15 Plate OH Lunges 15Kg/10Kg
20 Plate Sit Ups 15Kg/10Kg
AMRAP 15 Mins

Post Reps to Comments

WOD

Bench Press
3   3   3   3   3   3   3   3   3

WOD
5 Strict Pull Ups
10 Floor Press 60% 3RM
20 DU
AMRAP 12 Mins

Post Weights and Time to Comments

WOD

Partner WOD
Row 1000 Metres Strapless
50 Burpee Plate Jumps
100 KBS 24Kg/16Kg
100 Wall Ball 20lb/14lb
100 Hang Power Clean 40Kg/30Kg
100 Box Jump Overs 24"/20"
200 Med Ball Sit Ups 20lb/14lb
200 Squats
20 * 10 Metre Sprints

Post Time to Comments

WOD

WOD 1
Row 500 Metres
21-15-9
Push Press 42.5Kg/30Kg
Pull Ups
WOD 2
100 DU
9-21-15
Med Ball Sit Ups 20lb/14lb
Wall Ball 20lb/14lb
WOD 3
Run 300 Metres
15-9-21
Plate GTO 20Kg/15Kg
Plate Goblet Squats 20Kg/15Kg
Move continuously from one to another. If WOD 1 takes longer than 10 Mins. Rest 5 Mins then go straight to WOD 3

Post Individual and Total time to Comments

WOD

Front Squat
2   2   2   2   2   2   2   2   2   2   2   2

WOD
10 Front Squat (50 % 2RM)
10 Pull Ups
10 Burpee Bar Hops
3 Rounds for Time

Post Time to Comments

WOD

WOD
50-40-30-20-10
KBS 24Kg/16Kg
Box Jumps 24"/20"
HRPU
Run 15 Metres

Post Time to Comments

WOD

WOD
3 Min on 1 Min Rest
Row (Calories)
Prowler Push 40Kg/30Kg
Plate Carry 15Kg/10Kg
Shoulder Press 20Kg/15Kg
Sled Pull 60Kg/40Kg
KB Farmers Walk 28Kg/20Kg
Med Ball Sit Ups 20lb/14lb
Barrow Run

Post Reps to Comments

WOD

Thruster
EMOM for 12 Mins
2 Thrusters

WOD
"Jackie"
Row 1000 Metres
50 Thrusters 20Kg/15Kg
30 Pull Ups

Post Weights and Time to Comments

WOD

WOD
"Filthy 100,000"
100 Shoulder Press 20Kg/15Kg
100 HRPU
100 Burpee Wall Ball 6lb/4lb
100 Med Ball Sit Ups 20lb/14lb
100 Sled Pulls 25Kg
100 Med Ball Twists 20lb/14lb
100 KB Taters 20Kg/12Kg
100 Rope Pull Ups
100 DB Thrusters 12.5Kg/8Kg
100 Metre Row
1000 Skips

Post Time to Comments

WOD

Partner WOD
3 Mins on 30 Secs Off
Row Max Calories
KBS 24Kg/16Kg
Med Ball Relay 6Kg
Bench Press 40Kg/25Kg
OH Lunges 15Kg/10Kg
Med Ball Sit Ups 20lb/14lb
Wall Ball 20lb/14lb
DB Box Jumps 16"/12" 12.5Kg/8Kg
Goblet Squats 24Kg/16Kg
Ring Rows.

Post Reps to Comments

WOD

SP/PP/PJ
3   3   3   2   2   2   1   1   1

WOD
9 Push Press (50% 2RM)
6 Front Rack Lunges
3 Burpee Pull Ups
12 Min AMRAP

Post Weights and Reps to Comments

WOD

WOD 1
6 Deadlift 60Kg/40Kg
4 Hang Power Clean 60Kg/40Kg
2 Front Squat 60Kg/40Kg
12 HRPU
12 Pull Ups
5 Rounds for Time

WOD 2
10 Bar Hops
10 Plate Sit Ups 15Kg/10Kg
10 Box Jumps 24"/20"
5 Rounds for Time

Post Times to Comments

WOD

WOD
15 Wall Ball 20lb/14lb
15 Med Ball Sit Ups 20lb/14lb
AMRAP 5 Mins
Row 200 Metres
10 DB Box Step Overs 15Kg/10Kg
AMRAP 5 Mins
15 Ring Rows
15 Plate OH Lunges 20Kg/15Kg
AMRAP 5 Mins
10 Press Ups
20 Russian KBS 32Kg/24Kg
30 Squats
AMRAP 5 Mins
2 Mins Rest Between

Post Reps to Comments

WOD

Partner WOD 1
10 KB Press Ups
10 Goblet Squats
10 KBS
10 Rounds for Time

Partner WOD 2
Row 250 Metres
Run 150 Metres
50 Skips
10 Rounds for Time

Post Times to Comments

WOD

Skill Work
Clean

WOD
1 Clean 50Kg/35Kg
1 Pull Up
1 Run
2 Cleans
2 Pull Ups
2 Runs
etc
AMRAP 18 Mins

Post Rounds and Reps to Comments

WOD

WOD
5 Mins Max Reps Prowler Push/Sled Pull-Alternate 40Kg/30Kg
5 Mins Max Reps Med Ball Ground to Target 20lb/14lb
5 Mins Max Row Calories
5 Mins Max STO 40Kg/25Kg
5 Mins Max Plate Sit Ups 15Kg/10Kg
5 Mins Max Box Jumps 20"/16"
90 Secs Rest Between Stations

Post Reps to Comments

WOD

Deadlift
EMOM for 15 Mins
1 Deadlift

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift 50% 1RM
10 Med Ball Sit Ups
1-2-3-4-5-6-7-8-9-10
Double Hop Burpees

Post Weights and Time to Comments

WOD

WOD 1
Row 600 Metres
Run 300 Metres
150 DU

WOD 2
50 KBS 28Kg/20Kg
50 Box Jumps 24"/20"
50 Ring Rows
50 Wall Ball 20lb/14lb
Rest 2 Mins
Repeat

Post Times to Comments

WOD

Partner WOD
100 Wall Ball 20lb/14lb
100 Russian KBS 28Kg/20Kg
Row 1500 Metres
100 STO 40Kg/25Kg
Run 1250 Metres
100 Plate OH Lunges 15Kg/10Kg
100 Ring Rows

Post Time to Comments

WOD

Tabata Row

WOD
10 HRPU
15 Box Jumps 24"/20"
20 Med Ball Sit Ups 20lb/14lb
50 Skips
10 Rounds for Time

OR

WOD

5 HSPU

10 Box Jumps 30"/24"

15 GHD Sit Ups

25 DU

10 Rounds for Time

Post Metres and Time to Comments

WOD

WOD 1
2 Mins On, 1 Mins Rest
Plate Carry
Prowler Push
KB Farmers Walk
Sled Pull
Waiter Carry
DB Box Steps

WOD 2
21-15-9
Med Ball Twists 20lb/14lb
Thrusters 25Kg/20Kg
Ring Rows
Push Press 25Kg/20Kg

Post Reps and Time to Comments

WOD

Back Squat
5   5   5   5   5

WOD
10-9-8-7-6-5-4-3-2-1
Plate Squats 20Kg/15Kg
Press Ups
Sprint 15 Metres
Pull Ups

Post Weights and Time to Comments

WOD

WOD
Row 20 Calories
10 KBS 24Kg/16Kg
AMRAP 7 Mins
Rest 2 Mins
10 Bench Press 50Kg/30Kg
20 Med Ball Sit Ups 20lb/14lb
AMRAP 7 Mins
Rest 2 Mins
8 Burpee Box Jumps 20"/16"
16 Plate OH Lunges 15Kg/10Kg
AMRAP 7 Mins

Post Reps to Comments

WOD

Partner Row
2000 Metre TT

Partner WOD
"Hell"en?
Run 500 Metres
40 Russian KBS 28Kg/20Kg
24 Pull Ups
5 Rounds for Time

Post Times to Comments

WOD

WOD
Row 250 Metres/Run 250 Metres
25 Plate GTO 20Kg/15Kg
25 Med Ball Sit Ups 20lb/14lb
25 KB OHS
25 DU
AMRAP 30 Mins

Post Time to Comments

WOD

Banded KBS
EMOM for 10 Mins 10 KBS

WOD
2-4-6-8-10-12-10-8-6-4-2
Box Jumps 24"/20"
Thrusters 30Kg/20Kg
Ring Rows

Post Times to Comments

WOD

EMOM for 12 Mins
1 Power Clean, 1 Front Squat

WOD
10-9-8-7-6-5-4-3-2-1
Front Rack Lunges 42.5Kg/30Kg
Pull Ups
Squats
Press Ups

Post Weights and Time to Comments

WOD

WOD

Row 250 Metres

20 Med Ball Sit Ups 20lb/14lb

AMRAP 6 Mins

2 Shuttle Runs

10 KB Taters 20Kg/12Kg

AMRAP 6 Mins

10 HRPU

10 Ring Rows

AMRAP 6 Mins

10 Back Squat 40Kg/25Kg

10 Box Jumps 24"/20"

AMRAP 6 Mins

Rest 2 Min Between Each AMRAP

WOD

Partner WOD
80 Deadlift 60Kg/40Kg
80 Runs (10 Metres)
80 Burpee Wall Ball  8lb/4lb
80 Calorie Row
80 Med Ball Sit Ups 20lb/14lb
80 Ring Rows
80 KB/DB Box Steps 20" 16Kg/12Kg
80 Push Press 30Kg/20Kg

Post Time to Comments

WOD

Back Squat
2   2   2   2   2   2   2   2   2   2

WOD
Row 250 Metres/ Run 150 Metres
10 Ring Rows
10 Box Jumps 24"/20"
10 HRPU
10 Plate Squats 15Kg/10Kg
5 Rounds for Time

Post weight and Time to Comments

WOD

Skill Work
L-Sits

WOD
2 Mins On, 1 Min Rest
AMRAP
1. Row - Calories
2. Med Ball Sit Ups 20lb/14lb
3. Push Press 30Kg/20Kg
4. OH Lunges 15Kg/10Kg
5. Prowler Push 40Kg/20Kg
6. DB Box Jumps 16"/12" 12.5Kg/8Kg
7. Wall Ball 20lb/14lb
8. Sled Pull 45Kg/30Kg
9. KBS 24Kg/16Kg
10. DB Clusters 15Kg/10Kg

Post Reps to Comments

WOD

Hang Power Snatch

EMOM for 10 Mins

3 Hang Power Snatch

 

WOD

"Randy"

75 Power Snatch 35Kg/25Kg

Post Weights and Time to Comments

WOD

WOD 1
In 10 Mins
Row 1000 Metres
Then AMRAP
10 Box Jumps 24"/20"
10 KBS 28Kg/20Kg

WOD 2
Sprint 100 Metres
8 Ring Press Ups
16 Lunges
24 Med Ball Sit Ups 20lb/14lb
AMRAP 12 Mins

Post Reps to Comments

WOD

Partner WOD
50 Hang Power Clean 50Kg/30Kg
50 Skips
50 Plate GTO 20Kg/15Kg
50 Runs (10 Metres)
50 Wall Ball 20lb/14lb
50 Pull Ups
50 Calorie Row
50 Med Ball OH Lunges 20lb/14lb
50 Goblet Squats 20Kg/12Kg
50 Shoulder Press 20Kg/15Kg
2 Burpees each time Bar/Plate/KB/Wall Ball put down, failed Skip, Come off Pull Up Bar, etc.

Post Time to Comments

WOD

Choose One
Row 500 Metres TT
Run 400 Metres TT
Cycle 1000 Metres TT

WOD
Run 400 Metres/Row 500 Metres
10 HRPU
15 Russian KBS 28Kg/20Kg
20 Alternate Lunges
25 Med Ball Sit Ups 20lb/14lb
5 Rounds for Time

WOD

Movement Standards
Thruster
Burpee
Box Jumps

WOD
20-18-16-14-12-10-8-6-4-2
Thrusters 25Kg/20Kg
5 Burpees
2-4-6-8-10-12-14-16-18-20
Box Jumps Overs 24"/20"

Post Time to Comments

WOD

Gym Closed Today Due to Family Funeral

WOD

Movement Standards
Squat
Press Up
Pull Up
 
WOD
"Cindy"
5 Pull Ups
10 Press Ups
15 Squats  
AMRAP 20 Mins

Post Rounds to Comments  

 

WOD

Partner WOD
50 Burpees
100 STO 40Kg/20Kg
100 Med Ball Sit Ups 20lb/14lb
100 Ring Rows
100 Squats
100 10 Metre Shuttles
200 Med Ball Twists 20lb/14lb
Time Cap 30 Mins (Add 1 sec for each rep not completed)

Post Times to Comments

WOD

WOD
"Nicole"
Run 400 Metres
Max Pull Ups
AMRAP 20 Mins
Score is Total Number of Pull Ups

Post Total to Comments

WOD

WOD 1
Row 300 Metres
10 Parallette Press Ups
Sprint 100 Metres
4 Rounds for Time
WOD 2
10 Wall Ball 20lb/14lb
10 Ring Rows
10 Med Ball Sit Ups 20lb/14lb
4 Rounds for Time
WOD 3
10 Bench Press 40Kg/20Kg
20 KB Upright Row 24Kg/16Kg
4 Rounds for Time

Post Times to Comments

WOD

WOD
Run 400 Metres
2-4-6-8-10-12-10-8-6-4-2
Wall Ball 20lb/14lb
Box Jumps 24"/20"
KB SDHP 28Kg/20Kg
Run 400 Metres

Post Time to Comments

WOD

2 Mins On 1 Min Rest
Prowler Push
Plate Carry
Sled Pull
KB Farmers Walk

WOD
6 Pull Ups
12 Shoulder Press 30Kg/20Kg
AMRAP 10 Mins

Post Reps to Comments

WOD

WOD
Run 400 Metres
30-25-20-15-10-5
KBS 24Kg/16Kg
Alternate Leg Skips
Plate GTO 15Kg/10Kg
HRPU
Hurdle Hops
Run 400 Metres

Post Time to Comments

WOD

Max Weight Back Squatted in 5 Mins

Max 10 Metres Run in 5 Mins

WOD
5 Burpee Box Jumps 24"/20"
10 DB GTO 25Kg/15Kg
20 Med Ball Sit Ups 20lb/6Kg
AMRAP 10 Mins
Post Weight, Metres and Time to Comments

WOD

50 Calorie Row TT

Partner WOD
100 Squats
100 Shoulder Press 20Kg/15Kg
100 KBS 20Kg/12Kg
100 Thrusters 20Kg/16Kg
100 Ring Rows
100 OH Lunges 15Kg/10Kg
100 DU

Post Times to Comments

WOD

WOD
2 Prowler Push 30Kg/20Kg
10 Squats
AMRAP 3 Min
5 HRPU
5 Ring Rows
AMRAP 3 Min
5 Med Ball Sit Ups 20lb/14lb
5 Med Ball Twists 20lb/14lb
AMRAP 3 Min
5 KBS 24Kg/16Kg
Row 100 Metres
AMRAP 3 Mins
5 Box Jumps 24"/20"
5 Sprawls
AMRAP 3 Mins
5 Rope Pull Ups
5 Bench Press 50Kg/30Kg
AMRAP 3 Mins
1 Mins Rest Between

Post Reps to Comments

WOD

Goat WOD
20 DU
10 Front Squat 40Kg/25Kg
20 Calorie Row
10 Thrusters 40Kg/25Kg
20 Lap Run
10 Strict Pull Ups
20 OH Lunges 20Kg/15Kg
10 Burpees
20 Wall Ball 20lb/14lb
10 OHS 40Kg/25Kg
3 Rounds for Time

Post Time to Comments

WOD

Bench Press
5   5   5   5   5

WOD
5 Weighted Pull Ups
10 Floor Press 60% 5RM
15 OH Lunges 15Kg/10Kg
AMRAP 12 Mins

Post Weight and Time to Comments

WOD

WOD
Run 100 Metres
10 KBS 24Kg/16Kg
15 Box Jumps 24"/20"
20 Med Ball Twists 20lb/14lb
10 Rounds for Time

Post Time to Comments

WOD

WOD 1
"Jackie"
Row 1000 Metres
50 Thrusters 20Kg/15Kg
30 Pull Ups

WOD 2
"Annie"
50-40-30-20-10
DU
Sit Ups

Post Times to Comments

WOD

WOD

1 Min On 1 Min Rest

Prowler Push 30Kg/20Kg

Ring Rows

Thrusters 25Kg/20Kg

Plate Farmers Walk 15Kg/10Kg

Row (Cals)

Plate OH Lunges

Push Press 35Kg/25Kg

Med Ball Twists 20lb/14lb

2 Rounds for Reps

Post Reps to Comments

WOD

WOD 1
10-9-8-7-6-5-4-3-2-1
HRPU
Goblet Squat 24Kg/16Kg
KBS 24Kg/16Kg
Box Jump 24"/20"

WOD 2
10 Plate GTO 15Kg/10Kg
15 Plate Sit Ups 15Kg/10Kg
20 Sprawls
5 Rounds for Time

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WOD

Row 1000 Metre Time Trial

WOD
5 Double Bar Hop Burpees
10 Hang Power Clean 60Kg/40Kg
15 Pull Ups
AMRAP 18 Mins

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WOD

WOD
4 Prowler Push 40Kg/20Kg
15 Pull Ups
AMRAP 6 Mins
Row 250 Metres
25 Med Ball Sit Ups 20lb/14lb
AMRAP 6 Mins
10 KB Farmers Walk 28Kg/20Kg
10 Thrusters 20Kg/15Kg
AMRAP 6 Mins
10 Wall Ball 20lb/14lb
10 Box Jumps 24"/20"
Rest 2 Mins Between

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WOD

Back Squat
2   2   2   2   2   2   2   2   2   2

WOD
Run 400 Metres
5 Strict Pull Ups
10 HRPU
15 Plate OH Lunges 15Kg/10Kg
20 Med Ball Sit Ups 20lb/15lb
4 Rounds for Time

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WOD

EMOM for 10 Min
5 DB Clean and Push Press 25Kg/15Kg
5 Box Jumps 24"/20"

WOD
3 Shuttle Runs
6 Burpee Pull Ups
18 KBS 24Kg/16Kg
4 Rounds for Time

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WOD

WOD
40 Calorie Row
40 Deadlift 75Kg/45Kg
40 HRPU
40 Box Jumps 24"/20"
40 Wall Ball 20lb/14lb
40 Plate GTO 20Kg/15Kg
40 Ring Rows
40 Plate OH Lunges 20Kg/15Kg
40 Med Ball Sit Ups 20lb/14lb
400 Metre Run

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WOD

Partner WOD
Wall Ball 20lb/14lb
AMRAP 6 Mins
Rest 2 Mins
Prowler Push 40Kg/20Kg
AMRAP 6 Mins
Rest 2 Mins
Push Press 40Kg/25Kg
AMRAP 6 Mins
Rest 2 Mins
Row Max Metres in 6 Mins

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WOD

Banded KBS
EMOM 10 KBS for 10 Mins

WOD
"Helen"
Run 400 Metres
21 KBS 24Kg/16Kg
12 Pull Ups
3 Rounds for Time

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WOD

Bench Press
In 15 Mins Find 1RM Bench Press

WOD
5 Double Hop Burpees
10 Floor Press 50% 1RM
15 Med Ball Twists 20lb/14lb
AMRAP 12 Mins

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WOD

WOD
Row 250 Metres
20 Push Press 35Kg/25Kg
AMRAP 6 Mins
Rest 2 Mins
15 Ring Rows
15 Bench Press 20Kg/12.5Kg
AMRAP 6 Mins
Rest 2 Mins
10 Wall Ball 20lb/14lb
25 Med Ball Twist 20lb/14lb
AMRAP 6 Mins
Rest 2 Mins
15 Box Jumps 24"/20"
20 KBS 24Kg/16Kg
AMRAP 6 Mins

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WOD

Death by 10 Metres

WOD
5 Plate Burpees
10 HRPU's
20 DB GTO 20Kg/12.5Kg
25 Med Ball Sit Ups 20lb/14lb
4 Rounds for Time

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WOD

Skill Work

In 15 Mins Work Up to 1RM Power Snatch

 

WOD

3 Power Snatch 70% 1RM

6 Pull Ups

9 Box Jumps 25"/17"

AMRAP 12 Mins

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WOD

Partner WOD

In 3 Mins On, 1 Min Off

Max Prowler Push

Max Plate carry

Max Ring rows

WOD

In 5 Mins

Row 500 Metres

Max Reps Back Squat 50Kg/30Kg

Rest 2 Mins

In 5 Mins

Run 400 Metres

Max Reps Med Ball Sit Ups 20lb/14lb

Rest 2 Mins

In 5 Mins

200 Skips

Max Reps OH Plate Lunges 20Kg/15Kg

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WOD

WOD
"Wittman"
15 KBS 24Kg/16Kg
15 Power Clean 42.5Kg/30Kg
15 Box Jumps 24"/20"
7 Rounds for Time

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WOD

Partner WOD

Max Reps in 2 Mins, 1 Mins Rest

Prowler Push

Plate carry

Goblet Squats

Med Ball Sit Ups

DB Box Step Overs

Row ( Calories)

Bench Press

Skip

Parallette Dips

Burpee Wall Ball

Med Ball Twists

Jumping Pull Ups

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WOD

Skill Work

Rowing Technique

 

Partner Row

 

WOD

1-2-3-4-5-6-7-8-9-10

KBS 24Kg/16Kg

20 Med Ball Sit Ups 20lb/14lb

10-9-8-7-6-5-4-3-2-1

Push Press 40Kg/25Kg

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WOD

WOD
"Kelly"
Run 400 Metres
30 Box Jumps 24"/20"
30 Wall Ball 20lb/14lb
5 Rounds for Time

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WOD

WOD
10 KBS 24Kg/16Kg
10 Pull Ups
AMRAP 6 Mins, Rest 2 Mins
Row 250 Metres
20 Plate OH Lunges 15Kg/10Kg
AMRAP 6 Mins, Rest 2 Mins
10 Thrusters 20Kg/15Kg
20 Med Ball Sit Ups 20lb/14lb
AMRAP 6 Mins, Rest 2 Mins
2 Shuttle Runs
10 DB Bench Press 20Kg/10Kg
AMRAP 6 Mins

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WOD

Deadlift
5   5   5   5   5

WOD
10-9-8-7-6-5-4-3-2-1
Box Jump 24"/16"
Deadlift
HRPU

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WOD

WOD
"The Chief"
3 Power Cleans 60Kg/37.5Kg
6 Press Ups
9 Squats
Max Rounds in 3 Minutes
Rest 1 Minute
Repeat for 5 Rounds

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