WODs

15min AMRAP of: 20 DB Snatch (Alternating Arm) (15kg,10kg) 15 Box Jumps (24′,20′) 10 DB CBD Mixed Gender Maker (2x15kg, 2x10kg)

15min AMRAP of: 3 Clean and Push Jerk (70kg,50kg) 7 Push Ups 10 Lateral Jumps over Bar  

33min AMRAP of: 10 Inverted Burpee 8 Pistol Squats 6 Ring Dips 4 Split Jerks (80kg,55kg) *Off Racks Seamstress Run  

For Load:   Hang Squat Clean 3 – 3 – 3 – 3 – 3 – 3  

For Time: 50, 40, 30, 20, 10 of: Abmat Sit ups *** DB Push Press (2×17.5kg,2×12.5kg) Bar Hangs (secs)*** *** Penalty: If not done unbroken then 7 penalty burpees*** Time Cap of 25mins

With a 20 Minute Clock:   Seamstress Run (600m) Time Trial With the remaining time left, AMRAP of: Snatch* – Full (60kg, 40kg) Then at the 20 minute mark: 2nd Seamstress Run Time Trial.     *: You are limited … Continue reading →

18min AMRAP: of: 11 Ring Push Ups 22 Kettlebell Swings (24kg,16kg) 33 Double Unders    Tuesday Fun !!!

  Part a) Strict Press 3 x 5 (add 1.25 – 2.5kg to last time)   Part b) 11min AMRAP of: 5 Strict Pull Ups 6 Back Squat (BW, 75% BW)   Post Rounds To Comments.   Awesome pic from … Continue reading →

  30min AMRAP: Of: In Partners – 250m Row 10 Dumbbell Hang Clean to Thruster (2x20kg, 2x 15kg) 5 Burpees ** One partner completes entire round while other partner rests   Happy Bday Sylvia!

For Load:   Deadlift 3 – 3 – 3 – 3 – 3 – 3  

Complete Five Rounds For Time of: 4 Strict Pull Ups 4 Strict Press (50kg, 35kg) China Town Run     *20 min time cap  

  Every Minute On The Minute (EMOM) For 10 Mins; Perform the following complex either once or twice:   Snatch Grip Dead Lift Hang Power Snatch Overhead Squat   – Then with no rest period, go in to part b … Continue reading →

  Complete As Many Rounds As Possible (AMRAP) In 7 Minutes Of: 7 Toes To Bar 7 Front Squat (50kg, 35kg)   – Rest exactly 2 Minutes then –   Complete As Many Rounds As Possible In 7 Minutes Of: … Continue reading →

  Part a) 3 x 5 Back Squat   Part b) 15min AMRAP 5 Wall Balls (9kg,7kg) 3 Handstand Puh Ups 1 Power Clean (100kg, 70kg)     Well Done CBD Team!!!

  Five Rounds For Time of:   China Town Run 21 Dead Lifts (BW, 75% BW) 12 Strict Pull Ups     Post Time To Comments.

For Quality 15 rounds or 30 mins: Option A: 2 Deficit Handstand Push Ups (6″,4″) 5 Strict Ring Dips 7 Kettlebell Swings Option B: 10 rounds or 30mins 2 Deficit Handstand Push Ups (6″,4″) 3 Muscle Ups 2 for 1 … Continue reading →

15 min AMRAP of: 7 Toes to Bar 3 Laps of Pinch Grip Plates (2x20kg,2x15kg) Farmers Carry KB (2x32kg,2x24kg) ### 21 Double Unders ## If plates touch ground = 10 burpee to plate or kettlebell touch ground then = 20 burpee … Continue reading →

  For Load:   Back Squat 1 – 1 – 1   Front Squat 3 – 3 – 3   Overhead Squat 5 – 5 – 5     Post Loads to Comments. Brendan’s Back!!!!!

  Part a)Partner Tabata Row   Part b) For Time: 21,15,9 of: Push Press(52.5kg,37.5kg) Burpee’s      

20 min AMRAP (reps) of: 30 Pull ups 15 Hang Power Clean (60kg, 45kg) China Town Run 20 Pull ups 30 Hang Power Cleans (50kg, 35kg) Seamstress Run 10 Pull Ups 45 Hang Power Cleans (40kg, 25kg) 1/2 Murph Run … Continue reading →

30min AMRAP   Of:   30 Dumbbell Snatch (Alternating each arm) (20kg,15kg) 10 Front Squats (2x20kg,2x15kg) 7 Knees to Elbow ***On the 5 mins = 1 lap of stairs starting at 25min mark Post rounds to comments.    

  Part a) 3 x 5 DeadLift   Part b) 15min AMRAP 10 Deadlifts (BW, 75% BW) 15 Air Squats 20 Overhead Walking Lunge (20kg,15kg)     Wo

5 min AMRAP: 5 Push Ups 5 Sit ups 5 Burpee Box Jumps Rest 1 mins 5 min AMRAP: 5 Push Ups 5 Sit Ups 5 Burpee to Bar Rest 1 min 5 min AMRAP: 5 Push Ups 5 Sit … Continue reading →

Every Minute On The Minute For 20 Minutes   Of:   Odd Mins (1, 3, 5, 7, etc):  2 “reps” of the Bear Complex** You have the choice of Barbell OR Dumbbells (50kg, 35kg or 2x 25kg DB, 2x 17.5kg … Continue reading →

3 Rounds for Time   Of:   17 Wallballs (9kg,7kg) China Town Run 17 Russian Kettlebell Swings (32kg,24kg)   Post rounds to comments.    

For Load:   Clean Pulls 2 -2 – 2 – 2 – 2 Power Clean and Jerk 3 – 3 – 3 – 3 – 3   Post loads to comments.

Chelsea: Every minute on the minute for 30mins 5 Pull ups 10 Push Ups 15 Air Squat      

Push Press 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 completing the total number of reps for the set then it is … Continue reading →

3 Rounds for Time   Of:   50 Overhead Walking Lunge (20kg,15kg) **** 25 Burpee to Plate *** Everytime the plate is bought below head height = 1 lap of stairs   Post time to comments.    

3 Rounds For Reps One minute each of: Wall-Ball REPS (9kg/7kg) Sumo Deadlift High Pull REPS (35kg/25kg) Box Jump REPS (20″) Push-Press REPS (35kg/25kg) Row CAL 1 minute rest in between rounds.   Post total Reps and Cal for all 3 … Continue reading →

20 Minute Max Reps   Form pairs: Partner A completes 300m row. Partner B is performing max Hang Power Cleans (60kg,40kg) and then change over and continue for 20mins. Score is total number of Hang Power Cleans as a pair … Continue reading →

  Part a) 3 x 5 Strict Press   Part b) Death by Thrusters Thrusters (42.5kg,30kg) *12 min Cap      

Complete As Many Rounds As Possible in 28 Minutes   Of:   7 Chest to Bar Pull Ups China Town Run 7 Tyre Flip 7 Burpee Ball Slams (9kg,7kg) 21 Kettlebell Swings (24kg,16kg)   Post number of rounds to comments. … Continue reading →

For Load:   Front Squats 5 – 5 – 5 – 5 – 5   Post loads to comments. Happy Bday Jen

Complete As Many Rounds As Possible in 20 Minutes   Of:   5 Push Press (60kg,40kg) (Off Racks) 10 Push Ups 5 Hang Power Clean (60kg,40kg) 20 Double Unders   Post number of rounds to comments.    You will be … Continue reading →

250m Rower Sprint Perform a max effort 250m Sprint Use the time of the first sprint to compare to the next 7 repeats, for a total of 8 rounds of 250m sprints. Rest as needed between the rounds. Penalties apply … Continue reading →

8min AMRAP x 2:   In 8 mins climb the ladder as high as you can increasing your reps by 2 each round. Starting at 2 reps of each (e.g. 2 – 2, 4 – 4, 6 -6, etc etc) … Continue reading →

  Part a) 3 x 5 Back Squats   Part b) 12min AMRAP of: 3 Muscle Ups ** 6 Deadlifts (110kg,80kg)   *Scale for muscle ups – 2x banded transitions or 2 pull ups and 2 dips   Post total … Continue reading →

  Part a) Strict Pull Ups 3 x 8   Part b) 3 Rounds for time of: 30 Overhead Walking Lunge (25kg,20kg) 20 Burpee onto plate 10 Toes to Bar 5 Strict Pull Ups 800m Run   Post total reps … Continue reading →

For Load:   Thrusters 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3   Post loads to comments.

Part a:   1000m Row Time Trial   Part b:   13 Minute AMRAP (counting reps) of:   3 Ring dip (strict, no kip) 7 Squat Clean (60kg, 40kg) 3 Laps Farmers Carry, 1 lap= 20m (As Heavy As Possible) … Continue reading →

Complete the following for time:   50 Sit Ups 40 Kettlebell Swings (24kg, 16kg) 30 Push Press (35kg, 25kg) 20 Pull Ups 10 Handstand Push Ups (5 strict)   – REST 90 SECS –   10 Handstand Push Ups 20 … Continue reading →

Complete As Many Rounds As Possible in 20 Minutes   Of:   14 Box Jumps (24″,20″) 7 Push Ups 14 DB Hang Power Clean (2x20kg, 2x15kg) China Town Run   Post number of rounds to comments.        

  Part a) 3 x 5 Deadlift   Part b) 11:30 Minute AMRAP of: 6 Front squats (70kg,50kg) 12 Burpees   Post total reps    

For Time:   6 Rounds of: 30 Air Squats 19 Power Cleans (62.5kg, 42.5kg) 7 Strict Pull Ups China Town Run     *40 min cut off   Post time (or number of reps remaining if cut off) to comments.

For Load:   Snatch 1 – 1 – 1 – 1 – 1 – 1 – 1   Post loads to comments.

Complete As Many Rounds As Possible in 20 Minutes   Of:   China Town Run 10 Burpee 10 Pull Up   Post number of rounds to comments.      

For Time:   21 – 15 – 9   Of:   Deadlift (102.5kg/70kg) Handstand Push Up   Post time to comments.        

21 – 15 – 9 : Front Squat (52.5kg,37.5kg) Push Jerk (52.5kg,37.5kg) Toes to bar Row (Calorie)    Well done Steph – 1st Kipping pull up!!    

  Part a) 3 x 5 Hang Power Clean   Part b) 15 Minute AMRAP of: 7 Power Clean (60kg,40kg) 6 Pistols 7 Ring Rows   Post total reps