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 CF Ayr Team
1st April 2014

WOD

Open WOD 14.5

21-18-15-12-9-6-3

Thrusters 43Kg/29Kg/20Kg

Bar Facing Burpees

Post Time to Comments

WOD

Partner WOD

3 Mins On, 1 Min Off

Prowler Pull

Football Bar Bench Press

Plate Carry

Horse Med Ball Toss

Rope Climb

Safety Bar Back Squat

Barrow Runs

DB Box Steps

Row/Cycle

Plate Burpees

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

5 Burpee Box Jumps 24"/20"

10 Goblet Squats 24Kg/16Kg

20 KBS 24Kg/16Kg

5 Rounds for Time

WOD 2

3 Shuttle Runs

6 Bar Press Ups

9 Deadlift 70Kg/50Kg

12 Wall Ball 20lb/14lb

15 Bar Hops

4 Rounds for Time

Post Times to Comments

WOD

Back Squat

In 20 Mins find your 20RM Back Squat

WOD

Row 250 Metres

90 Squats

15 Press Ups

Row 500 Metres

60 Squats

15 Press Ups

Row 750 Metres

30 Squats

15 Press Ups

Post Weight and Time to Comments

WOD

Open WOD 14.4

60 Calorie Row

50 TTB

40 Wall Ball 20lb/14lb/10lb

30 Cleans 61Kg/43Kg/29Kg

20 Muscle Ups

AMRAP 14 Mins

Note Time on Completion of Cleans and Muscle Ups

Post Reps to Comments

WOD

WOD

1 Min On, 1 Min Off

Prowler Push 30Kg/20Kg

Ring Rows

Thrusters 25Kg/20Kg

Plate Farmers Walk 15Kg/10Kg

Row (Calories)

Plate OH Lunges 15Kg/10Kg

Push Press 35 Kg/25Kg

Med Ball Twists 20lb/14lb

2 Rounds for Reps

Post Reps to Comments

WOD

Banded Bench Press

EMOM for 10 Mins

3 Banded Bench Press

WOD

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

Strict Pull Ups

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

Floor Press

30-27-24-21-18-15-12-9-6-3

Med Ball Sit Ups 20lb/14lb

WOD

OHS

EMOM for 10 Mins

3 OHS

WOD

5 HSPU

10 Front Rack Lunge 42.5Kg/30Kg

20 DU

AMRAP 14 Min

Post Weights and Reps to Comments

WOD

WOD

3-3-3-3-3-3-3-3-3-3

Shuttle Runs

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

Clean 50Kg/35Kg

30-27-24-21-18-15-12-9-6-3

HRPU

Post Time to Comments

WOD

Open WOD 14.3

10 Deadlift 61Kg/43Kg/29Kg

15 Box Jumps 24"/20"

15 Deadlift 84Kg/61Kg/43Kg

15 Box Jumps

20 Deadlift 102Kg/70Kg/52Kg

15 Box Jumps

25 Deadlift 125Kg/84Kg/61Kg

15 Box Jumps

30 Deadlift 143Kg/93Kg/70Kg

15 Box Jumps

35 Deadlift 166Kg/102Kg/84Kg

15 Box Jumps

AMRAP 8 Mins

Post Reps and Final Box Jump Time to Comments

WOD

Partner WOD

30 Sled Pulls

30 Prowler Push

60 Calorie Row Strapless

60 Plate Carry

80 Ring Row

80 Goblet Squats

120 Shoulder Press

120 Alternating KBS

200 Tyre Slam

200 Med Ball Sit Ups

Post Time to Comments

WOD

WOD 1
Row Max Metres in 1 Min, Rest 1 Min
Start at Damper Setting 10 and Work Down to 1

WOD 2
15-12-9-6-3
KBS 28Kg/20Kg
Burpee Box Jumps 24"/20"

Post Metres and Time to Comments

WOD

EMOM

For 10 Mins

3 Hang Clean 75Kg/50Kg

3 Box Jumps 30"/24"

WOD

4 Deadlift 50% 1RM

6 Press Ups

8 Lunges

10 Squats

12 Butterfly Sit Ups

AMRAP 15 Mins

Post Weights and Time to Comments

WOD

WOD

Row 1000 Metres

40 Wall Ball 20lb/14lb

20 Pull Ups

Row 750 Metres

30 Wall Ball

15 Pull Ups

Row 500 Metres

20 Wall Ball

10 Pull Ups

Row 250 Metres

10 Wall Ball

5 Pull Ups

Post Time to Comments

WOD

Open WOD 14.2

10 OHS 43Kg/29Kg

10 CTB

2 Rounds

If Completed in 3 Mins

12 OHS

12 CTB

2 Rounds

If Completed in 3 Mins

14 OHS

14 CTB

This Continues Adding 2 Reps, Until Cannot Complete in 3 Mins

Post Reps to Comments

WOD

Partner WOD

5 Mins at Each Station

Prowler Push

Row (Calories)

Rest 2 Mins

Burpee Wall Ball

Med Ball Sit Ups

Rest 2 Mins

Shoulder Press

Ring Row

Rest 2 Mins

DB Box Steps

OH Plate Lunges

Post Reps to Comments

WOD

WOD 1

Row 500 Metres

30 Thrusters 20Kg/15Kg

3 Rounds for Time

WOD 2

12 Box Steps 24"/20"

10 Pull Ups

8 Press Ups

3 Rounds for Time

Rest 2 Mins, Repeat with Box Jumps

Post Times to Comments

WOD

WOD

In 5 Mins

Row 500 Metres

Max KBS 24Kg/16Kg

Rest 2 Mins

In 5 Mins

Run 300 Metres

Max Push Press 45Kg/30Kg

Rest 2 Mins

In 5 Mins

200 Skips

Max Wall Ball 20lb/14lb

Rest 2 Mins

In 5 Mins

120 Bench Hops

Max Med Ball Twists 20lb/14lb

Rest 2 Mins

Max Unbroken OH Lunges 15Kg/10Kg

Post Reps to Comments

WOD

Bench Press

In 15 Mins get 1RM Bench Press

WOD

5 Pull Ups

10 Shoulder Press 

15 Squats

AMRAP 10 Mins

Post Weight and Time to Comments

WOD

Skill Work

DU

Power Snatch

WOD 14.1

30 DU

15 Power Snatch 35Kg/25Kg

AMRAP 10 Mins

Post Reps to Comments

WOD

WOD

20 Bench Press

20 Runs

20 Back Extensions

20 Plate Carry

20 Calorie Row

20 Goblet Squats

20 Box Jumps

20 Ring Row

4 Rounds for Time

Post Time to Comments

WOD

WOD

12-11-10-9-8-7-6-5-4-3-2-1

DU

Push Press 42.5Kg/30Kg

Med Ball OH Lunges 20lb/14lb

Med Ball Twists 20lb/14lb

Med Ball Sit Ups 20lb/14lb

Tabata Row

Post Time and Metres to Comments

WOD

WOD

Row 500 Metres

30 Wall Ball 20lb/14lb (Every Time Ball Hits Floor 5 Burpees)

Run 200 Metres

30 Wall Ball 20lb/14lb (Every Time Ball Hits Floor 5 Burpees)

Rest 2 Mins

30 Butterfly Sit Ups

30 Russian KBS 28Kg/20Kg

30 HRPU

3 Rounds for Time

Rest 2 Mins

Row 500 Metres

30 Wall Ball

Run 200 Metres

30 Wall Ball

Post Times and Number of Burpees to Comments

WOD

Front Squat

In 15 Mins Work Up to a Heavy Set of 2 Front Squat

WOD

8 Thrusters 50Kg/35Kg

10 Burpee Bar Hops

12 Pull Ups

5 Rounds for Time

Post Weight and Time to Comments

WOD

Partner WOD

100 Bench Press 40Kg/25Kg

100 Ring Row

100 KBS 24Kg/16Kg

100 Plate OH Lunges

100 Calories Row

100 Box Jumps 24"/20"

200 Squats

200 Med Ball Sit Ups 20lb/14lb

Start and Finish With 20 Burpees

Post Time to Comments

WOD

Back Squat

EMOM for 12 Mins

2 Back squat

WOD

10 Wall Ball

10 Pull Ups

10 DU

AMRAP 10 Mins

Post Weights and Reps to Comments

WOD

WOD

50-40-30-20-10

KBS 24Kg/16Kg

Box Jumps 24"/20"

Squats

Run 15 Metres

Post Time to Comments

WOD

Skill Work

Snatch

In 15 Min Work Up to a Set of 3 Heavy Hang Power Snatch

WOD

Open WOD 13.1

40 Burpees

30 Snatch 35Kg/20Kg

30 Burpees

30 Snatch 61.5Kg/35Kg

20 Burpees

30 Snatch 75Kg/45.5Kg

10 Burpees

AS Many Snatch As Possible at 95.5Kg/54.5Kg

Note Time at 30 Snatch Finish

Post Weights and Times to Comments

WOD

Sumo Deadlift

EMOM for 12 Mins

1 Sumo Deadlift

WOD

5 Strict Pull Ups

10 Wall Ball

15 Plate OH Lunges

20 Med Ball Sit Ups

AMRAP 14 Mins

Post Weights and Reps to Comments

WOD

Partner WOD

3 Mins On, 1 Min Off

Prowler Push / Sled Pull

Fat Bar Bench Press

KBS / Goblet Squats

Wattbike

Farmers Walk Handles / Plate Carry

Camber Bar Back Squat

Row / Burpees

Thrusters

Max Unbroken Med Ball Sit Ups

Post Reps to Comments

WOD

Deadlift

EMOM for 12 Min

1 Deadlift

WOD

10 Wall Ball

10 Ring Row

10 DU

AMRAP 12 Mins

Post Weight and Reps to Comments

WOD

Row 1000 Metres TT

WOD
5 CTB
7  Bar Press Ups
9 Hang Power Clean 50Kg/30Kg
7 Rounds for Time

Max Burpees in 3 Mins

Post Times and Reps to Comments

WOD

Skill Work

Kettlebell Snatch

WOD

10 Runs

10 KB Snatch

10 Box Jumps 24"/20"

10 HRPU

AMRAP 20 Mins

Post Reps to Comments

WOD

Shoulder Press

EMOM for 10 Min

3 Shoulder Press

WOD

21-15-9

TTB

Push Press 50Kg/35Kg

Lunges

Post Weight and Time to Comments

WOD

Partner WOD

3 Mins On, 1 Min Off

Prowler Pull

Football Bar Bench Press

Plate Carry

Horse Med Ball Toss

Rope Climb / Rope Pull Ups

Safety Bar Back Squat

Barrow Runs

DB Box Steps

Row / Cycle

Plate Burpees

Post Reps to Comments

WOD

Shoulder Press

EMOM for 10 Min 

3 Shoulder Press

WOD

4 Shuttle Runs

21-15-12-9-6-3

Plate GTO 20Kg/15Kg

OH Plate Lunges

Plate Sit Ups

4 Shuttle Runs

Post Weight and Time to Comments

WOD

Row Max Metres at Variable Stroke Rates

Row 1 Min / Rest 1 Min

20 SPM

24 SPM

28 SPM

32 SPM

36 SPM

WOD

5 Burpees

10 Wall Ball 20lb/14lb

15 Med Ball Sit Ups

20 DU 

AMRAP 18 Mins

Post Metres and Reps to Comments

WOD

Banded KBS

10 KBS EMOM for 10 Min

WOD

2-4-6-8-10-12-10-8-6-4-2

Box Jumps 24"/20"

Thrusters 35Kg/25Kg

Ring Rows

Post Weight, Band and Time to Comments

WOD

Back Squat

EMOM

2   2   2   2   2   2   2   2   2   2   2   2

WOD

Run 300 Metres

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

Front Squat 50Kg/35Kg

Pull Ups

Run 300 Metres

Post Weight and Time to Comments

WOD

Partner WOD

A. Prowler Push

B. Squats

AMRAP 4 Mins

A. Thrusters 20Kg/15Kg

B. Pull Ups

AMRAP 4 Mins

A. Sled Pull

B. Med Ball Sit Ups 20lb/14lb

AMRAP 4 Mins

A. Row (Calories)

B. DB Box Steps

AMRAP 4 Mins

A. Wall Ball

B. Box Jumps 24"/20"

AMRAP 4 Mins

Score is A * B

Post Scores to Comments

WOD

Bench Press 

In 15 Mins Find 1RM Bench Press

WOD

10 Shoulder Press 30Kg/20Kg

15 Ring Rows

20 Med Ball Twists 20lb/14lb

AMRAP 15 Mins

Post Reps to Comments

WOD

Hang Power Clean

EMOM for 12 Min

3 HPC

WOD

Run 150 Metres

5 Pull Ups

7 Hang Power Clean 60Kg/40Kg

9 Ring Dips

11 Squats

5 Rounds for Time

Post Weights and Time to Comments

WOD

WOD

4 Prowler Push

10 Wall Ball

AMRAP 4 Mins

10 KBS

10 Goblet Squats

AMRAP 4 Mins

Row 200 Metres

20 Med Ball Sit Ups

AMRAP 4 Mins

10 Thrusters

10 Ring Rows

AMRAP 4 Mins

10 DB Box Steps

10 DB Lunges

AMRAP 4 Mins

4 Sled Pull

10 HRPU

AMRAP 4 Mins

Rest 2 Mins Between

Post Reps to Comments

WOD

Front Squat

In 15 Min find 1RM Front Squat

WOD

10 Front Squat

10 Pull Ups

10 Burpee Bar Hops

5 Rounds for Time

Post Weight and Time to Comments

WOD

Partner WOD

100 Bench Press 40Kg/25Kg

100 Ring Row

100 KBS 24Kg/16Kg

100 Plate OH Lunges

100 Calories Row

100 Box Jumps 24"/20"

200 Squats

200 Med Ball Sit Ups 20lb/14lb

Start and Finish With 20 Burpees

Post Time to Comments

WOD

Back Squat

EMOM

2   2   2   2   2   2   2   2   2   2   2   2

WOD

50 Med Ball OH Lunges

50 Med Ball Twists

50 Med Ball Sit Ups

3 Rounds of Cindy

25 Med Ball OH Lunges

25 Med Ball Twists

25 Med Ball Sit Ups

2 Rounds of Cindy

5 Med Ball OH Lunges

5 Med Ball Twists

5 Med Ball Sit Ups

1 Round of Cindy

Post Weight and Time to Comments

WOD

WOD 1

21-15-9

Front Squat 45Kg/30Kg

Ring Row

Rest 2 Mins

WOD 2

21-15-9

STO 45Kg/30Kg

Press Up

Rest 2 Mins

WOD 3

21-15-9

Burpee

Sit Up

Post Times to Comments

WOD

WOD

Row 50 Calories

15 Box Jumps

15 KBS

25 DB Box Steps

25 Med Ball Sit Ups

6 Rounds for Time

Run 50 Lengths

Post Time to Comments

WOD

Deadlift

EMOM 12 Mins

1 Deadlift

WOD

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

Good Morning 40Kg/30Kg

HRPU

Strict Pull Up

Run

Post Weight and Time to Comments

WOD

Partner WOD

3 Mins On, 1 Min Off

Prowler Push

Bench Press

Plate Carry

Sled Pull

Row/Sit Ups

DB Box Steps

Ring Rows

Wattbike/Plate Burpees

Post Reps and Metres to Comments

WOD

Deadlift

EMOM for 12 MIns

1 Deadlift

WOD

10 Jumping Pull Ups

10 Deadlift 75Kg/50Kg

10 Bar Hops

AMRAP 12 Mins

Post Weight and Reps to Comments

WOD

WOD 1

10 Hang Power Clean 60Kg/40Kg

10 Ring Press Ups

5 Burpees Each Time Bar Put Down

5 Rounds for Time

WOD 2

25 DU

25 Med Ball Sit Ups 20lb/14lb

25 Alternate Leg Lunges

5 Rounds for Time

Post Times to Comments

WOD

Row 500 Metre TT

WOD

10   20   30   40   50   Box Jumps 24"/20"

50   40   30   20   10   KBS 24Kg/16Kg

5     4     3     2     1     Shuttle Runs

Post Times to Comments

WOD

Shoulder Press
EMOM for 10 Min

3 Shoulder Press

WOD

15*12*9*6*3

Strict Pull Ups

Push Press 42.5Kg/30Kg

* 25 Air Squats *

Post Weight and Time to Comments

WOD

Partner WOD

Post Time to Comments

WOD

Shoulder Press

EMOM for 10 Min

3 Shoulder Press

WOD

6 Strict Pull Ups

12 Floor Press 42.5Kg/30Kg

18 Med Ball Sit Ups 20lb/14lb

AMRAP 15 Mins

Post Weight and Reps to Comments

WOD

2 Min on 1 Min Rest

Prowler

Plate Carry

Sled Pull

Waiter Carry

WOD

"12 Min Plate Ladder"

1, 2, 3, 4, etc

Plate GTO 20Kg/15Kg

Plate OH Lunge

Plate Box Step

Plate Sit Up

Post Reps to Comments

WOD

Skill Work

Pistols

WOD

15 Push Press 42.5Kg/30Kg

15 Box Jump Overs 24"/20"

AMRAP 5 Mins

Row 250 Metres

25 Med Ball Sit Ups 20lb/14lb

AMRAP 5 Mins

Run 75 Metres

15 Plate Squats 15Kg/10Kg

AMRAP 5 Mins

8 Pull Ups

16 KBS 28Kg/20Kg

AMRAP 5 Mins

Rest 2 Mins Between Each AMRAP

Post Reps to Comments

WOD

Back Squat

2   2   2   2   2   2   2   2   2   2   2   2   

WOD

Run 300 Metres

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

Burpee Bar Hop

Front Squat 50Kg/35Kg

HRPU

Run 300 Metres

Post Weight and Time to Comments

WOD

Named Partner WODs
Partner "Fran"
42-30-18
Thrusters 42.5Kg/30Kg
Pull Ups
Rest 3 Mins
Partner "Annie"
100-80-60-40-20
DU
Sit Ups
Rest 3 Mins
Partner "Grace"
60 Clean and Jerk 62.5Kg/42.5Kg

Post Times to Comments