WODs
WOD
Rooftop of Dreams
ROD
Back for more?
Member Booking
21/6/14 – ‘McGhee’
30 Min AMRAP of: 5 Deadlift (125/85) 13 Push Ups 9 Box Jumps (24″,20″) Post number of rounds to comments.
20/6/14 – ‘Swing Your Glutes!’
3 Rounds For Time of: 5 Push Jerks (70kg/50kg) 10 Kettlebell Swings (32/24) 10 Front Rack Lunge (70kg/50kg) 10 Kettlebell Swings (32/24) Post time to comments.
19/6/14 – “Frozen!”
20 Min AMRAP of: 5 Clean (80/55) 7 Strict Burpee Pull Ups 400m Row Post number of rounds to comments.
18/06/14 – “Push ‘N’ Squeeze!!”
For Max Loads Push Press 3 – 3 – 3 – 3 – 3 – 3 – 3 Compare to 21/03/14 Post Loads to comments.
17/6/14 – “Thumbs Ahoy!”
14 Min AMRAP of: 400m Run (China Town Run) Max reps Hang Power Clean (65/45) Post number of Hang Power Cleans and runs to comments.
16/06/14 – “Get Your Rack Out!”
For Time: 5 Front Squat (85kg, 62.5kg)* 10 Toes To Bar 10 Front Squat 15 Toes to Bar 15 Front Squat 20 Toes To Bar *Squats are off racks today* **WOD has a 15 minute time cap. It’s … Continue reading
14/06/14 – “The Grindstone!”
Complete As Many Rounds/Reps As Possible (A.M.R.A.P) in 27 Minutes Of: 21 Wall Ball Shots (9kg, 7kg) 18 Dumbbell Hang Squat Cleans (2 x 20kg, 2 x 15kg) 15 (10) Calorie Row Post your number … Continue reading
13/06/14 – “Missippilly!!!”
For Loads Dead Lift 3 – 3 – 3 Romanian (Halting) Dead Lift 5 – 5 – 5 ***For the RDL’s, hold each rep for 3 FULL seconds before returning to the top*** Compare RDL loads … Continue reading
12/06/14 – “To Me, To You !!”
Part a): Back Squat 3 x 10 (@ 50 – 60%). First 5 reps of each set to be tempo’d: Take 2 full seconds to descend to the bottom, then drive back up. Last 5 reps tempo as per normal. Focus … Continue reading
11/06/14 – “Meltdown!”
4 Rounds, Each One For Time: 21 Thrusters (42.5kg, 30kg) 21 Pull Ups – Rest exactly 4 minutes – 21 Thrusters 21 Pull Ups – Rest exactly 4 minutes – 15 Thrusters 15 Pull Ups – Rest exactly 4 … Continue reading
10/6/14 – ‘Over the bar, Under the bar!!’
For Time 21 – 15 – 9 of: Burpee Over Bar Hang Power Snatch (45/32.5) ** China Town Run at the beginning of each round ***20 Minute time cap*** Post time to comments.
07/06/14 – “Deck Of Cards”
Work Your Way Through A Whole Deck Of Cards Using The Values In the Movements Below (e.g.: The 4 of Hearts would be 4 DB Thrusters) Clubs: Bar Muscle Up/Pull Up Diamonds: Overhead Sit Up (20kg, 15kg) **** … Continue reading
6/6/14 – “I row by with a little help from my friends!’
In teams row in relay as far as possible in 30 mins – Min Distance per person 250m – Max Distance per person 750m *Before getting back on the rower you must have completed one stair run … Continue reading
05/06/14 – “Addicted!”
10 – 1 Vs 1 – 10 (Reps) of: Chest to Bar Pull Ups Hang Power Cleans End of each round 1 lap with pinch grip of 15kg/10kg plates ***If either plate is put down then 12 … Continue reading
04/06/14 – “Let’s Move!”
Part a): Strict Press 3 x 3 (@ no more than 80% of arm, AND use the same load across all 3 sets). Part b): “Let’s Move!” 8 Minute AMRAP (counting REPS) Climbing The Ladder In 2’s, … Continue reading
3/6/14 – ‘Dancing With Your Plate’
14min AMRAP of: 6 Push Jerks 10 Overhead Static Lunge with Plate (each leg) 12 Burpee to Plate Post number of rounds & reps to comments.
02/06/14 – “Hanging Out!”
For Max Load: Hang Snatch 3 – 3 – 3 – 3 – 3 *If you are a beginner (less than 3 months) we will revert to the Overhead Squat for 5×5 to learn … Continue reading
31/05/14 – ‘Zombie Apocalypse’
7 Rounds For Time of: 5 Strict Handstand Push Ups 10 Burpee Over Bar 15 Deadlift (100kg,70kg) 20 Double Unders **32min Cap Post time to comments.
30/05/14 – “Unbroken”
Part a): Dumbbell Bent Over Row 3 x 8 (8 reps each arm to complete set), Focus on a straight back and neutral shoulders, pull the DB up toward body with deviation of position (e.g.: don’t treat it like you’re starting … Continue reading
29/05/14 – “Climb Your Way To The Top!”
Complete As Many Rounds/Reps As Possible (AMRAP) in 18 Minutes of: 8 Strict Ring Dips 9 Dumbbell Push Press (2x 20kg/ 2x 15kg) 10 DB Step Up (2x 20kg to a 24″ box/ 2x 15kg to a 20″ box) … Continue reading
28/05/14 – “Keep Those Elbows Up!!”
For Max Load: Front Squat 3 – 3 – 3 – 3 – 3 Post loads to comments Compare to 24/07/13. Happy Birthday Rachel! 🙂
27/5/14 – ‘Release Those Hips!”
13min AMRAP: of: 10 DB Snatch (25kg, 20kg) 15 Hand Release Push Ups 20 Kettlebell Swings (24kg,16kg) Post rounds to comments.
26/5/14 – Fran
For Time: 21 – 15 – 9 of: Thrusters (42.5kg, 30kg) Pull Ups *15 Min Time Cap. Post times to comments. Compare to 23/12/13 That “Fran” feeling!
24/5/14 – “Grace”
Benchmark WOD “Grace” For Time: 30 Clean and Jerks (62.5kg,42.5kg) Then Rest 14mins 5 Rounds for time of: 30 Double Unders 1 Clean and Jerk ** ** Only one attempt at the clean and jerk, otherwise … Continue reading
23/5/14 – ‘Lets Get Massive !!’
For Load: Strict Press 10mins to establish your 5RM, then with a 20 minute clock repeat that established load for a further 4 sets of 5 reps. But wait there is more!!! …… …….When in … Continue reading
22/05/14 – “That WOD Sucked Balls!!” – Stew, 2014.
Every Minute On The Minute (EMOM) complete: Minute 1 – Calorie Row (15 cals / 10 cals) Minute 2 – 15 Kettlebell Swings (28kg / 20kg) Minute 3 – 15 Wall Ball Shots (9kg / 7kg, both to … Continue reading
21/05/14 – “Lungs On Fire!”
Part a): Turkish Get Up 5 – 5 – 5 (5 unbroken reps EACH arm to complete set), Focus on your stabilisation throughout the body, especially the shoulder & midline. Try to build load as you go, but only if … Continue reading
20/5/14 – “The Dirty Dozen”
12min AMRAP: of: 8 DB Push Press (2x20kg, 2x15kg) 10 Pull Ups 12 Box Jumps Post round to comments.
19/05/14 – “T-Rex Loves This!”
For Time: 5 – 4 – 3 – 2 – 1 (reps)* Full Clean (80kg, 55kg) * 10 Knees To Elbows at the end of each round. — Aim for a sub 10 Minute … Continue reading
16/05/14 – “Ryan”
Hero WOD “Ryan” 5 Rounds For Time 7 Muscle Up* 21 Burpee** *Scale MU’s to 2 x Pull ups AND Dips **Burpee is to a target at least 6″ from max reach — … Continue reading
15/05/14 – “Shake That Booty!”
China Town Run 30 Back Squat (60kg, 40kg) 5 Rounds For Time — 25 MIN TIME CAP — Post time to comments. Fantastic effort today!! Fitness well earned by all !!!
14/05/14 – “Who Lifts Deadlifts, We Lift Deadlifts!!”
For Max Load: Dead Lift 5 – 5 – 5 – 5 – 5 Post loads to comments Compare to 14/03/14. Spot the unintentional photo bomb 🙂
13/5/14 – ‘The Back to Back Reptacular!’
For Max Reps 4 Rounds of: 30 secs Max Reps Double Unders 30 secs Max Reps Wall Balls (9kg,7kg) Rest 2 Mins 4 Rounds of: 30 secs Max Reps Front Squats (65,45) 30 secs Max Reps … Continue reading
12/05/14 – “Skin Your Snatch???”
Complete As Many Rounds As Possible (AMRAP) in 20 Minutes of: China Town Run 5 Hang Power Snatch (55kg, 40kg) 8 Skin The Cat Post number of Rounds to Comments.
10/05/14 – “Chip Your Way Through This Ladder!”
For Time: 30 Handstand Push Up* 40 Pull Up* 50 Kettlebell Swing (24kg, 16kg) 60 Sit Up 70 Burpee to bar* – Rest exactly 3 Minutes – 35 Burpee to bar** 30 Sit Up 25 Kettlebell Swing … Continue reading
09/05/14 – “Grannie”
Part a) Dead Lift 5 x 5 (@ 75%), Same load across all 5 working sets working, (alongside the main points of performance), on your neutral head & neck. No craning or chicken necking! Part b) For Time: 50 … Continue reading
08/05/14 – “Get Your Skates On!!”
With a new Round starting every 3:30 (Men) and every 4:00 (Women), Complete 5 Rounds For REPS & For Run Times: There will be a rolling clock set for 19 minutes, Women will start on 0:00. Men will … Continue reading
07/05/14 – “Fame!……I wanna Clean forever!!!!”
For Max Load: Clean 2 – 2 – 2 – 2 – 2 – 2 – 2 Post loads to comments Fabulous efforts through today everybody!! Well Done To You ALL!!
06/05/14 – “Overheadgeden!”
14 Minute AMRAP of: 14 Overhead Squat (50kg, 35kg) 7 Burpee 14/10 Calorie Row Post number of Rounds to Comments.
05/05/14 – “Cindy” or “Mary”………But with a difference!!
Choose one of the following WODs Complete As Many Rounds As Possible (AMRAP) in 20 Minutes of either: Strict “Cindy” 5 Strict Pull ups 10 Strict Push ups 15 Air Squats or Strict “Mary” 5 Strict Handstand Push … Continue reading
03/05/14 – “Triple Trouble!!!”
Perform The Following, Each One For Time: With a rolling clock set for 30 minutes: 00:00 – 10:00: 21 – 15 – 9 of: Dead Lift (1.5 BW, BW) Box Jump (30″, 24″) 10:00 – 20:00: 5 Rounds … Continue reading
020514 – “Thrice As Nice!”
Thruster 3 – 3 – 3 – 3 – 3 – 3 Post loads to comments. Getting it done!!
01/05/14 – “Mountain Goat!”
17 min AMRAP of: 12 Single Arm alt DB Snatch (17.5kg, 12.5kg) 5 Weighted, Strict Pull Up (Same DB) China Town Run Post number of Rounds to Comments.
30/04/14 – “Landing Like Merlot & Albertine!”
Part a) Back Squat 3 x 10 (@ 30×0), Same load across all 3 working sets, working on your tempo on your way to the bottom position. Take 3 seconds to get down. Part b) 12min AMRAP of: 15 … Continue reading
29/4/14- ‘Fitness Earned!’
18min EMOM of: Cal Row (15/10) 15 Burpees Post last successful minute to comments.
28/04/14 – “Clusterstruck!!!”
For Time: 10 to 1 Vs 1 to 10 (reps) of: Ring Dips “Clusters” (50kg, 35kg) *20 minute time cap* Post time to comments.
26/4/14 – ‘Strictly Come Kipping’
Complete As Many Rounds As Possible (AMRAP) in 35 Minutes: of: 5 Muscle Ups (2 Strict) * 5 Deadlifts (125/80) 5 Handstand Push Ups (2 Strict) ** Seamstress Run * Scaling for muscle ups – 10 Banded … Continue reading
25/04/14 – “Jack”
ANZAC Day Hero WOD “JACK” Complete As Many Rounds As Possible (AMRAP) in 20 Minutes: of: 10 Push Press (52.5kg, 37.5kg) 10 Kettlebell Swing (24kg, 16kg) 10 Box Jump (24″, 20″) Post number of rounds … Continue reading
24/04/14 – “Don’t Drop Off That Bar!!”
Complete As Many Rounds As Possible (AMRAP) in 15 Minutes: of: 5 Pull Up – Toes To Bar 15 / 10 Calorie Row 25 Second Dead Bug / Hollow Hold *For Rep to count on the pull … Continue reading
23/04/14 – “Heavy Or Long?!”
Back Squat 1 – 10 – 1 – 20 – 1 – 30 Establish 1RM for the day then use in the above rep scheme. All sets must be completed unbroken. If weight is re-racked or dropped before … Continue reading
WOD
Rooftop of Dreams
ROD
Back for more?
Member Booking
You must be logged in to post a comment.