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Rooftop of Dreams
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29/12/12 Filthy Fifty
Complete The Following For Time 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings (16kg) 50 Walking Lunge 50 Knees To Elbows 50 Push Press (Bar) 50 Back Extensions 50 Wall Ball (9kg/7kg) 50 Burpees 50 Double Unders Post time … Continue reading
28/12/12 – Howdy Partner
20 min AMRAP Form Groups of 2 Athlete #1 : Pace setter – China Town Ball Run (9kg/7kg) Athelete # 2: Perform as many reps of : Hang Power Clean (50kg/37.5kg) Then Athelete 1 and 2 swap Once both athletes have … Continue reading
27/12/12 – JT
21-15-9 Of: Handstand Push-Up Ring Dips Push-Up (Ring Push-Up For a Challenge) Post time and scaling to comments.
22/12/2012 – Murph – Merry Xmas !!!
1.6 km Run 100 Pull Ups 200 Push Ups 300 Air Squats 1.6km Run Post time to comments. Compare to 8/9/12
21/12/12 – Elizabeth
21-15-9 Of: Clean (62.5kg/45kg) Ring Dips Post time and scaling to comments. Compare to 8/10/12
20/12/2012 – Rick – 6 Rounds For Time
Of: 6 Push Jerk (60kg/40kg) 12 Wall Balls (9kg/7kg) 24 Sit Ups Post number of rounds to comments.
19/12/2012 Heavy or Long !
Front 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 completing the total number of reps for the set then it is … Continue reading
18/12/2012 – 20 min AMRAP
5 Deadlift (1.5 x BW/1 x BW) 7 Burpee To Bar 30 Double unders Post number of rounds to comments.
17/12/2012 – Its only 400m !
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
15/12/12 – Kalsu CBD Style
100 Thrusters for time On the minute perform 5 Knees to Elbow and max reps of Thrusters for remaining minute. Goal is to complete 100 Thrusters. (62.5kg/ 45kg) 30 min Cut Off
14/12/12 – push, Push, PUSH
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.
13/12/12 – 10 To 1 Vs 1 To 10
Of: 10 -1 Strict Pull-Up 1 – 10 Ring Dip Strict Pull-Up start at 10 counting down to 1 and Ring Dips start at 1 and counts up to 10. Each round should add up to a total of … Continue reading
12/12/12 – 7 Rounds For Time
Of: 7 Squat Clean (60kg/45kg) 7 Toes To Bar 14 Walking Lunge Post time to comments.
11/12/12 – Double Ball Run
20Min AMRAP of: China Town Double Ball Run (2x 9kg/2x7kg) 15 Kettlebell Swing (24kg/16kg) 30 Double Unders Post number of rounds to comments.
10/12/12 – She Has Been Waiting For You
FRAN 21-15 -9 Thruster (42.5kg / 30kg) Pull-Up Post time to comments. Compare to 29/10/12
8/12/12 – Devil’s Playground
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 is. Choose a weight that will be used consistently with each … Continue reading
7/12/12 – Burpeed To Death!
10 Min AMRAP of: 1 inverted burpee 1 burpee 1 box jump burpee. Continue with the 3 types of burpees adding one rep each round. Get as high up the ladder as possible in 10 minutes. Post number … Continue reading
6/12/12 – Nicole
20 Min AMRAP of: 400m Run Max Pull-Up (Without Leaving The Bar) Post number of pull-ups and rounds to comments. Compare to 5/7/12
5/12/12 – Back Squat
Find 1 Rep Max And Perform: 5 x 65% Of 1RM 5 x 75% Of 1RM 5 + x 85% Of 1RM Post loads to comments.
4/12/12 – Down and Up By 5
Of: 30 to 5 reps  of Wall Ball (9kg/7kg) Vs 5 to 30 reps of Hang Power Clean (50kg/35kg) Wall Balls start at 30 counting down to 5 reducing by 5 reps per round and Hang Power Cleans … Continue reading
3/12/12 – Galagher & McDonald
2 Mates, 2 Heroes, 2 Rounds, 1 WOD 2 Rounds For Time Of: 200m run 16 KBS (24kg/16kg) 16 Pull ups 16 Front Squat (50kg/30kg) 200m run 14 KBS (24kg/16kg) 14 Pull ups 14 Front Squat (50kg/30kg) 200m run 12 … Continue reading
1/12/12 – WOOD
5 Rounds For Time Of: 400m 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.
30/11/12 – Snatch Balance
For Max Weight Of: 3-3-2-2-2-1-1-1-1-1 reps Post successful loads to comments.
29/11/12 – Jackie Ish
Each Of The Following Individually For Time 1000m Row 50 Thruster (20kg/15kg) 30 Pull-Up Then 500m Row 25 Thruster (20kg/15kg) 15 Pull-Up Then 250m Row 12 Thruster (20kg/15kg) 7 Pull-Up Rest as needed between each bout. Post EACH … Continue reading
28/11/12 – Nancy
5 Rounds For Time 400m Run 15 Overhead Squat (42.5kg/30kg) Post time to comments. Â
27/11/12 – On The Minute Every Minute
For 17 Minutes Power Clean (50kg/35kg) Jerk (50kg/35kg) Burpee Over Bar Warmup and establish the max number of reps that you will be able to hold for the 17min. (Reps must be added to all movements!) Post reps chosen … Continue reading
26/11/12 – Cindy or Mary
Your choice of either: CINDY 20min AMRAP 5 Pull-Up 10 Push-Up 15 Air Squat Or MARY 20min AMRAP 5 Handstand Push-Up 10 Pistol Squat 15 Pull-Up Post WOD chosen and number of rounds to comments. … Continue reading
24/11/12 – Kelly
5 Rounds For Time of: China Town Run 30 Box Jump (24″/18″) 30 Wall Ball (9kg/7kg) Post time to comments.
23/11/12 – 150
150 Kettlebell Swings For Time Kettlebell (24kg/16kg) 20 Burpee to target 12″ from reach at standing every time the swing is stopped. (NO LOOPHOLES) Burpees must be completed before returning to the swings) Post number of burpees and total time … Continue reading
22/11/12 – Zombie Helen
3 Rounds For Time Of: 400m run 21 Deadlift (BW, 75% BW) 12 Dead Hang Pull-Up Post time to comments.
21/11/12 – Front Squat
Max Weight Front Squat 5 – 5 – 3 – 3 – 1 – 1 – 1 reps Post successful loads of each round to comments.
20/11/2012 – CINDYISH
20 Min AMRAP of: 5 Box Jumps (32′, 24′) 10 Push Press (42.5kg, 30kg) 15 Ring Rows Post number of rounds to comments.
19/11/12 – 20min Max Push-Up
1 Lap of the stairs every time any part of the body other than the chest, hands or feet (or knees if scaled) touch the ground. Post number of push-ups and stair runs to comments. … Continue reading
17/11/12 – 30min AMRAP
Of: China Town Run 7 OverHead Squat (50kg/37.5kg) 7 Tyre Flip Jump Through 7 Muscle Up Post rounds to comments.
16/11/12 – OverHead Lunging Annie
50 – 40 – 30 – 20 – 10 Reps Double Under OverHead Sit-Up (10kg/5kg) Walking Lunge Steps Post time to comments.
15/11/12 – 10 to 1 Vs 1 to 10… Plus 10
Of: Hang Power Clean (60kg/45kg) Ring Dip 10 Burpee At The End Of Each Rep Round Hang Power Clean start at 10 counting down to 1 and Ring Dips start at 1 and counts up to 10. Each round … Continue reading
14/11/12 – MAX OUT
5 Rounds For Weight MAX Shoulder Press (85% BW/65% BW) Max Pull-UP Max Back Squat (BW/75% BW) No rest between exercises but rest as needed between rounds. Post total weight moved divided by body weight. Count pull-ups as … Continue reading
13/11/12 – 20min AMRAP
25 Kettlebell Swing (24kg/16kg) 15 Burpee Box Jump (24″/16″) 5 Toes To Bar Post number of rounds to comments.
12/11/12 – You Knew It Was Coming…
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
10/11/12 – 21-15-9
Of: Start with 1.6k run Inverted Burpee Hang Snatch (42.5kg/30kg) Double Under X 2 Finish with 1.6k run Post rounds to comments.
9/11/12 – Deadlift
Deadlift 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 dropped rested on the ground before completing the total number of reps for the set then … Continue reading
8/11/12 – 7min AMRAP x 3
7min AMRAP 3 Repeats Of: 7 Front Squat (50kg/37.5kg) 7 Box Jump (32″/24″) 7 Chest To Bar Pull-Up 2min Rest Between Repeats. Post number of rounds of each to comments.
7/11/12 – 20min AMRAP
Of: 7 Push Press (50kg/35kg) 7 Hang Power Clean (50kg/35kg) 14 Walking Lunge Post rounds to comments.
5/11/12 – Barbra
5 Rounds For Time Of: 20 Pull-Up 30 Push-Up 40 Sit-Up 50 Air Squat Rest Exactly 3 minutes between rounds Post total time (including the four 3min rest) and scaling to comments.
3/11/12 – Fight Gone Bad Championship
5 Rounds For Reps One minute each of: Wall-Ball REPS (9kg/7kg) Hang Power Clean 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 5 … Continue reading
2/11/12 – The Bear Complex
1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Complete seven sets for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Do not rest the bar … Continue reading
1/11/12 – J.T.
21-15-9 Of: Handstand Push-Up Ring Dips Push-Up (Ring Push-Up For a Challenge) Post time and scaling to comments.
31/10/12 – End Of Paleo Challenge WOD
Karen With Incentive For Time: 150 Wall Ball (9kg/7kg) 10 Knees To Elbows every time the ball is lowered below the waist or is supported by anything but the hands. Post time and number of knees to elbows to … Continue reading
30/10/12 – 25min AMRAP
China Town Double Ball Run (9kg/7kg) 5 Box Jump (24″/16″) 7 Hang Power Clean (50kg/35kg) 250m Row 30 Sit-Up (Butterfly, Ab Mat) Post number of rounds to comments.
29/10/12 – She’s Back
FRAN 21-15 -9 Thruster (42.5kg / 30kg) Pull-Up Post time to comments. Compare to 4/9/12
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Rooftop of Dreams
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