WODs

20 Min AMRAP of: China Town Run 8 Power Snatch (42.5kg, 30kg) 8 Push Press (42.5kg, 30kg) 8 Chest To Bar Pull Ups    

20 Min AMRAP of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (32kg, 24kg)    

21 – 15 – 9 of: Clean (62.5 kg, 40 kg) Calorie Row Burpee To Bar *18 min time cap*    

  5 Rounds For Time Of: China Town Run 10 Burpee Box Jump (24″/20″) 10 Sumo Deadlift High Pull (40kg/30kg) 10 Thruster (40kg/30kg) Rest Exactly 1 minute   Post time to comments.      

Weighted pull up and weighted dip 3 – 3 – 3 – 3 – 3 – 3   IMG_0767.mov  Watch at your own risk as there is a bit of naughty language in it …….    

10 – 1 vs 5 – 50 of: Front Squat (70kg, 50kg) Double Unders        

Perform the following at max effort: Row: 250m 500m 750m 500m 250m      

With a rolling clock: Mins 1-10; 3 rounds of: 7 Deadlift (90kg, 60kg) 21 Box Jump (32″, 24″) Mins 10-20; 3 rounds of: 7 Handstand Push Up 7 Power Snatch (50kg, 35kg) Mins 20-30; 3 rounds of: 21 Burpee Over … Continue reading →

15min AMRAP 14 Back Squat (50kg,35kg) 21 Kettlebell Swing (24kg,16kg)        

Strict “Jacki” – ish For Time: 1000m Row 50 Strict Press (20kg,15kg) 30 Strict Pull Ups        

10 to 1 vs 1 to 10 of: Thrusters (50kg,37.5kg) Burpee to Bar End of each round 1 lap of the stairs        

Tabata What: Row (Cal) Toes to Bar Sit Ups Double Under 8 cycles of each and 10 secs to change to next station        

Snatch Balance 5 – 5 – 5 – 5 – 5        

45 min AMRAP: 9 Hang Power Cleans (57.5kg,42.5kg) 9 Behind the neck push press (57.5kg,42.5kg) 9 Strict pull ups 9 Ring Dips China Town Run     Happy Bday Cat !    

400m Of Walking Lunges For Time: Every lunge must be knee to the ground followed by standing tall to full extension. NO DUCK WALKS. NO Hands On The Legs. If you stop, you must restart behind where your back foot … Continue reading →

Chelsea (ish): Every minute on the minute for 20mins 5 Pull ups 10 Push Ups 15 Air Squat          

Power Clean   3 -3 -3 -3 -3 -3    

21 – 15 – 9 : Front Squat (52.5kg,37.5kg) Push Jerk (52.5kg,37.5kg) Toes to bar Row (Calorie)        

For Time : 150 Burpees (CBD Style)        

6 Rounds, 6 Movements, 6 Reps For Time: 6 Deadlift 6 Power Clean 6 Push Press 6 Clean and Jerk 6 Power Snatch 6 Overhead Squat Now before you cry, this is the plan: Choose a weight that will be used consistently with each movement. … Continue reading →

For Time: (morning and lunch)   100 Box Jumps (24″,18″) *** At the top of each minute perform 15 double unders    

EMOM for 13min:   5 Hang Power Clean (60kg,40kg) 5 Burpee Over Bar    

For Time: 50 Sit Ups 40 Kettlebell Swings 30 Push Press (35kg,25kg) 20 Pull Ups 10 Handstand Pushups (5 Strict) Rest 90secs And then work your way back up to the 50 sit ups

20min AMRAP 20 Air Squats 20 Push Ups 20 Walking Lunge China Town Run or 2 Laps of Stairs  

Open WOD 13.4 7min AMRAP of: 3 Clean and Jerk (61kg,43kg) 3 Toes to Bar 6 Clean and Jerk 6 Toes to Bar 9 Clean and Jerk 9 Toes to Bar 12 ……….

Partner Fight Gone Bad (Super Heavyweight Championship) In Pairs, 7 rounds for total reps of : Wall Balls (9kg,7kg) KB Sumo Deadlift High Pull (24kg,16kg) Box Jumps (24″, 18″) Push Press ( 20kg,15kg) Row (Cal) Rest for 1 min Athletes … Continue reading →

A. 1000m Row time trial   B. 30 Muscle Ups for Time      

DeadLift   5 – 5 – 3 – 3 – 3 – 1 – 1 – 1    

10 to 1 vs 1-10:   Kettlebell Swings (32kg/24kg) Burpee Box Jumps (24″, 18″) 10 Knees to Elbow at end of each round  

24min  AMRAP:   6 Squat Cleans (52.5kg,35kg) 12 Pull Ups 6 Push Jerks (52.5kg,35kg)  

    Goodbye Jim – You will be missed !!

Row, Row, Row Row 250m Row 500m Row 750m Row 500m Row 250m All sprints at max effort  

7 Rounds for Time:   7 Front Squat (55kg,40kg) 7 Power Clean (Odd numbers), Hang Power Cleans(even numbers) (55kg,40kg) 7 Toes to Bar  

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

15min AMRAP of:   6 Pull ups 12 Burpee Med Ball Cleans 24 Double Unders    

Strict Press   2 – 2 – 2 – 2 – 2 – 2 – 2 – 2    

Every Minute on the Minute for 28 mins:   a) 10 Burpee’s b) 20 Kettlebell Swings (24kg, 16kg) c) 12 Cal Row d) 5 Muscle ups or 5 Chest to bar pull ups    

Front Squat (Morning and Lunch WOD Only)   1 – 10 – 1 – 20 – 1 – 30 Open WOD 13.2   

15 min AMRAP of:   7 Strict ring Dips 7 Deadlift (80,50) China Town Run    

Fran  21 – 15 – 9 Thrusters (42.5, 30) Pull ups     Post Time to comments Compare to 10/12/12 

Climb the ladder in 27mins of: Box Jump (24″, 18″) Walking Lunge (each leg) Push Jerk (60kg/45kg)    

35min AMRAP of: China Town Ball Run (9kg,7kg) 7 Front Squats (65kg, 45kg) 7 Skin the Cat – Toes through rings     Good luck and congratulations to Sam and Ben on their wedding Day

Hang Squat Clean (morning and lunch WOD) 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2     Open 13.1

12 min AMRAP of: 6 Burpee Pull-Ups 6 Handstand Push ups 6 Pistols    

Kelly   5 Rounds for time: China Town Run 30 Box Jumps (24″,18″) 30 Wall Balls (9kg,7kg)    

15min AMRAP   7 Hang  Power Cleans (50kg, 35kg) 7 Toes to bar – pull ups (For the rep to count you cannot come off bar between Toes to bar and pull up, otherwise you need to repeat toes to … Continue reading →

Freddy’s Revenge   5 rounds for time of : 5 Shoulder to Overhead Anyhow (85kg, 57.5kg) 10 Burpee to Bar      

Eva    5 rounds for time of : 800m Run 30 Kettlebell Swings (32kg,24kg) 30 Pull ups     Ohhh Crystal …. look away !!!   

Push Press   3 – 3 – 3 – 3 – 3 – 3 – 3         

20 min AMRAP   5 Power Cleans (65kg,45kg) 10 Toes to bar 15 Wall Balls (9kg,7kg)