WODs

30 Minute AMRAP of: An incremental ladder increasing reps by 2 each round (2-2-run, 4-4-run, 6-6-run, etc etc)   Muscle Up* Back Squat (85kg, 55kg) China Town Run     *Scaling for Muscle Ups is either banded transition’s or 2x … Continue reading →

For Load:   Strict Press 5 x 5 10mins to establish your 5rm and repeat 4 times   Post loads to comments.

17 Minute AMRAP of:   Seamstress Run (600m) 3 Strict Handstand Push Ups* 12 Toes To Bar   *Scale HSPU variation as needed but reps will be doubled to 6. Post number of rounds to comments.

In 20 Mins get as far as you can   10 Squat Cleans (60kg, 40kg) China Town Run 9 Squat Cleans 15 V-Ups 8 Squat Cleans China Town Run 7 Squat Cleans 15 V-Ups 6 Squat Cleans China Town Run … Continue reading →

15min AMRAP of:   15 Push Press (57.5kg,42.5kg) *Off Racks 15 Kettlebell Swings (24kg,16kg) 15 Burpees  

5 Rounds for time of:   10 Overhead Squats (40kg,30kg) 15 Pull Ups 20 Box Jumps (32′,24′) *** Rest 90 secs after each round  

30 reps of:   Tyre flips Overhead Sit ups (15kg,10kg) Burpees DB Hang Squat Clean Thruster (2x20kg, 2x15kg) Cal Row Overhead Walking Lunge (20kg,15kg) Ball Slams (AHAP) Ring Dips DB Strict PRess (15kg,10kg) Double Unders China Town Run with 30 … Continue reading →

16min EMOM: of:   a) 3 Deadlift (120kg,80k) b) 6 CBD Money Makers c) 5 Handstand Push ups d) 15 Box Jumps (24″, 20″)    

26min AMRAP: of:   Seamstress Run 13 Kettlebell Swings (32kg,24kg) 13 Pull Ups     Post number of rounds to comments. Happy Bday Steph!!!!

For Load: part a:   Turkish Get Up 5 – 5 – 5  (5 reps on each arm to count as one set)   Part b:   Back Squat 10 – 10 – 10 – 10   Post loads to … Continue reading →

15 Minute AMRAP: of: China Town Run 5 Wall Balls 15 Hand Release Push Ups    

7 Rounds for Time: of:   7 Push Press (57.5kg, 42.5kg) 9 Hang Power Clean (57.5kg, 42.5kg) 21 Sit ups     Post number of rounds to comments.

31 Minute AMRAP: of:   9 Front Squats (50kg, 35kg) 10 Burpee over bar 11 Box Jumps (24″,20″)(No Rebounding)    

  1) Kettebell Swings vs Walking Lunge Rest 2 mins 2) Sit Ups vs Double Unders Rest 2 mins 3) Knees to Elbow vs Tuck Jumps   Post total reps and lowest reps to comments.    

21 – 15 – 9 Handstand Push ups Ring Dips Push Ups / Ring Push Ups  

For Load:   Deadlift 5 – 5 – 5 – 5 – 5     Post loads to comments.

20min EMOM:   Odd Minute: 3 x Power Snath Even Minute: 4 x Power Clean and Jerk  

 a) 12min AMMAP Row   Then rest 2 minutes   b) 12min AMRAP of:   – 6 Pull ups – 12 DB Thrusters (2x20kg, 2x15kg)  

30 Minute AMRAP: of:   China Town Double Ball Run (2 x 9kg, 2 x 7kg) 15 Power Snatch (42.5kg, 30kg) 15 Overhead Squat (42.5kg, 30kg)     Post number of rounds to comments. Thanks to the guys at Pinnacle … Continue reading →

For Load:   Push Press 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1     Post loads to comments. Good Luck on your work trip to India Ant. Keep up the … Continue reading →

For Time: 4 Rounds of:   China Town Run Double Lap 50 Air Squats     Post time to comments.

For Time: Choose an option below and perform 10 rounds of either: A. 2 Weighted Pull Ups 3 Strict Pull Ups 4 Kipping Pull Ups **Place DB between feet, perform your weighted pull ups then let go of DB & continue … Continue reading →

For Time: 21 – 18 – 15 – 12 – 9 – 6 – 3 in reps of both:   Front Squats (60kg, 42.5kg) Sit Ups   ***20 Minute Time Cap***   Post time to comments. Farewell also to Ryan. … Continue reading →

Part a: Every Minute On The Minute For 10 Minutes: 6 Push Jerks (60kg, 42.5kg)   – Rest exactly 3 mins then –   Part b:  10 Min AMRAP: 8 Kettlebell Swings (24kg, 16kg) 8 Push Ups   Post number … Continue reading →

For Time: 3 Rounds of: 30 Squat Clean (42.5kg, 30kg) 30 Pull Ups 800m Run   Post time to comments.  

For Time: 5 Rounds of: 5 Dead Lift (1.75 BW, 1.3 BW) 10 Burpee To Bar*   *Bar or Ring must be at least 6″ from your max reach, two handed touch.   Post time to comments.

20 Min AMRAP Of: China Town Run / Row 500m* 8 Handstand Push Ups 15 Hang Power Snatch (40kg, 30kg)   *at least one round has to be rowed rather than ran……..but not the first round! 🙂   Post number … Continue reading →

For Load: Front Squat  3 – 3 – 3 – 3 – 3 – 3 – 3     Post loads to comments.

7 Min AMRAP  of: 7 Hang Power Cleans (50kg, 35kg) 7 Push Ups   – Rest 3 Mins Then –   7 Min AMRAP of: 7 Push Jerks (50kg, 35kg) 7 Chest To Bar Pull Ups   Post number of … Continue reading →

For time: 10 Burpee Box Jumps (24″, 20″) 20 Ring Dips 30 Overhead Walking Lunges (15kg, 10kg) 40 Sit Ups 50 Wall Balls (9kg, 7kg) 40 Sit Ups 30 Overhead Walking Lunges 20 Ring Dips 10 Burpee Box Jumps   … Continue reading →

36 Min AMRAP of: 12 Kettlebell Swings (32kg, 24kg) 12 Handstand Push Ups 12 Single Arm Dumbbell Snatches – 6 per arm (17.5kg, 12.5kg)   Post number of rounds to comments.    

For time: rep scheme of: 10 – 1 vs 1 – 10 Thruster (45kg, 32.5kg) Toes To Bar *4 Dumbbell Step Ups at the end of each round (2x20kg, 2x 15kg DB’s & to a 24″, 20″ Box)   Post … Continue reading →

20 Min AMRAP of: 400m Run Max Pull-Up (Without Leaving The Bar)   Post number of pull-ups and runs to comments. Compare to 6/12/12    

For Weight: Squat Clean 2-2-2-2-2-2-2-2-2-2          

15min EMOM:   3 x DB Front Squat 3 x DB Push Jerk 3 x Burpee Extra Challenge 4x reps or 5x reps      G

For Time:   100 Deadlifts (BW, 70%BW) 100 Ring Dips 100 Double Unders Break up reps as required    

Great times had by everyone! Looking forward to next year already …. get your outfits ready!  

For Time:   101 Dumbbell Hang Squat Clean (2X15kg,2X10kg) ** Every time you need to let go of the dumbbells its a 5 box jump penalty (24″,20″), add one 1 rep for each penalty thereafter.  

20min AMRAP:   4 Power Snatch (50kg,30kg) 12 Burpee Over Bar 16 Sit ups  

For time:   21 – 15 – 9 in reps of: Thrusters (42.5kg, 30kg) Pull Ups   ** !0 Min time cap **   Post time to comments Compare to 13/3/13  

For Time   800m Run 30 Shoulders toOverhead (60kg,40kg) *** 800m Run *** Top of every minute 5 Toes to Bar      

For Weight:   Power Clean or Hang Power Clean 3-3-3-3-3-3-3 reps Finisher: 6min EMOM of 5 reps at 90% of your heaviest 3 rep max. Post loads for each set to comments.          

  Complete For Time: 1.6km Run 100 Pull-Up 200 Push-Up 300 Squat 1.6km Run The WOD must start and finish with a full 1.6km Run. Exercise in between may be partitioned as needed. For RX perform exactly as written.   … Continue reading →

15min AMRAP:   Form Teams of 2: Pace Setter: 3 Laps of Farmers Carry with Kettlebells AHAP Other Team Member – Max Reps of Med Ball Cleans and Double Unders alternating Score = Total Reps of Med Ball Cleans and … Continue reading →

Perform the following at max effort: Row: 250m 500m 750m 500m 250m   Yoga Jo recovering after rowing ….  

 10 Rounds for Time of :   7 Hang Power clean (50kg,35kg) 7 Push Jerk (50kg,35kg) 7 ring Push Ups 30 secs Rest        

  1 to 10 Of: Kettlebell Swing (24kg/16kg) Vs Burpee Then 1 to 10 Of: Box Jump (24”/18”) Vs Burpee   Post number of rounds to comments.      

For Weight: Shoulder Press 1-1-1-1-1reps Push Press 3-3-3-3-3reps Push Jerk 5-5-5-5-5reps Post loads for each set to comments.          

The Girls Fight Gone Bad….   5 Rounds for total REPs of: Overhead Sit Up (15kg,10kg) Hang Power Snatch (35kg/25kg) Ball Slam Double Unders Tyre Flips    Goodbye Anna and Molly ….. we will miss you !    

15min AMRAP   7 Box Jumps 7 Snatch (40kg,27.5kg) 2nd Annual 80’s WOD Going Down 13th July – Be There !!!